The general philosophy is to run 3 key runs a week with optional days on Monday, Wednesday, Friday, and Saturday. This plan has less millage which will give to plenty of time to recover whilst focusing on buildng up speed I recommend taking at least 1 day off running per a week (depending on current millage) and swapping out easy runs for other activities such as swimming and yoga to complement your training.
The schedule shown is for a runner hoping to complete a HALF MARATHON race in a time of 02:00:00.
No optional days selected.
Use our pace calculator to find out more about the terms used in the schedule.
04/09/23-10/09/23
| Monday | |
|---|---|
| Tuesday | 60 minutes easy with Chasers |
| Wednesday | |
| Thursday | 8 x 2 min @3K pace with 90 secs static recovery between sets" "8 x { 2 min (3K) [90s] } |
| Friday | |
| Saturday | |
| Sunday | 50 minutes at very easy pace/jog |
11/09/23-17/09/23
| Monday | |
|---|---|
| Tuesday | 60 minutes steady with chasers |
| Wednesday | |
| Thursday | 5 x 3 min @ 5K pace followed by 3 x 1 min @ mile pace with 90 secs static recovery between sets" "5 x { 3 min (5K) [90s] } 3 x {1 min (1M) [90s] } |
| Friday | |
| Saturday | |
| Sunday | 55 minutes at easy pace |
18/09/23-24/09/23
| Monday | |
|---|---|
| Tuesday | 60 minutes steady with Chasers |
| Wednesday | |
| Thursday | 6 x 3 min @ 5K pace with 90 secs static recovery between sets |
| Friday | |
| Saturday | |
| Sunday | 60 minutes at easy pace, last 20 minutes speeding up to target pace |
25/09/23-01/10/23
| Monday | |
|---|---|
| Tuesday | 60 minutes steady with Chasers |
| Wednesday | |
| Thursday | 6 x 3 min @ 5K pace with 120 secs static recovery between sets/Option for 5 x 90 sec Hill reps with float recovery downhill |
| Friday | |
| Saturday | |
| Sunday | Option to do Chasers Regent's Park 10K at planned race pace/65 mins easy long run |
02/10/23-08/10/23
| Monday | |
|---|---|
| Tuesday | 60 minutes steady with Chasers |
| Wednesday | |
| Thursday | 4 x 4 min @ 5K pace followed by 4 x 1 min @ Mile pace with 90 secs static recovery between sets/Option for 5 x 90 sec Hill reps with float recovery downhill |
| Friday | |
| Saturday | |
| Sunday | 70 mins steady long run |
09/10/23-15/10/23
| Monday | |
|---|---|
| Tuesday | 60 minutes steady with Chasers |
| Wednesday | |
| Thursday | 6 x 4 min @ 10K pace with 120 secs static recovery between sets |
| Friday | |
| Saturday | |
| Sunday | Option to do Cabbage Patch 10 (Chasers Club Championship)/75 mins easy long run, last 20 mins at goal pace |
16/10/23-22/10/23
| Monday | |
|---|---|
| Tuesday | 60 minutes steady with Chasers |
| Wednesday | |
| Thursday | 3 x 5 min @ 10M followed by 3 x 3 min at 10K pace with 120 secs static recovery between sets |
| Friday | |
| Saturday | |
| Sunday | 80 mins easy long run |
23/10/23-29/10/23
| Monday | |
|---|---|
| Tuesday | 60 minutes steady with Chasers |
| Wednesday | |
| Thursday | 5 x 5 min @ 10M pace with 120 secs between sets/Option for 7 x 60 sec hill reps with float recovery downhill |
| Friday | |
| Saturday | |
| Sunday | 85 mins easy long run, last 30 minutes at goal pace |
30/10/23-05/11/23
| Monday | |
|---|---|
| Tuesday | 60 minutes steady with Chasers |
| Wednesday | |
| Thursday | 3 x 8 min @ HM pace with 120 secs recovery after each set, this should be your last truly hard effort before race day |
| Friday | |
| Saturday | |
| Sunday | 90 mins steady long run |
06/11/23-12/11/23
| Monday | |
|---|---|
| Tuesday | 60 minutes easy with Chasers |
| Wednesday | |
| Thursday | 4 x 5 min @ HM pace with 120 secs static recovery between sets |
| Friday | |
| Saturday | |
| Sunday | 95 minute easy run, last 10 minutes at goal pace |
13/11/23-19/11/23
| Monday | |
|---|---|
| Tuesday | 60 minutes steady with Chasers |
| Wednesday | |
| Thursday | No speedwork, option to do 10 minute warm-up with 8 x 15 secs strides |
| Friday | |
| Saturday | |
| Sunday | St. Neots Half, smash it! |
It's important to be flexible out your schedule. This plan is just an outline and it is important to pay attention to how you feel. Here are some tips:
