A strong endurance focus to get you in shape for our club championships at the Cabbage Patch followed by half marathon glory in St Neots.
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.
|Heath. ||4 x (800m (5k) [200m jog]). Total distance 3200m + 600m recovery.|
|21 Aug to 27 Aug|
|2x10min Kenyan Hills||1m (10m) [3min] 4 x (400m (1m) [2min]) 1m (10m). Total distance 4800m.||Essex Way Relay|
|28 Aug to 03 Sep|
|Tussauds. ||4 x (1600m (10m) [3min]). Total distance 6400m. Slower runners should do 1200m reps.|
|04 Sep to 10 Sep|
|20 min Kenyan Hills||6 x (800m (5k) [200m jog]). Total distance 4800m + 1000m recovery.|
|11 Sep to 17 Sep|
|2 x 15 min Kenyan Hills||5 x (1600m (10m) [3min]). Total distance 8000m. Slower runners should do 1200m reps.|
|18 Sep to 24 Sep|
|Tussauds. ||Parlauf session -30 minutes (400m alternations)|
|25 Sep to 01 Oct|
|30 min Kenyan Hills||3x (1000m (10k) [2min] 1000m (10m) [2min])|
|02 Oct to 08 Oct|
|2x Outer Circle, race pace||6x (400m (10m) 400m (Easy)) No recovery - total 4800m||Cabbage Patch 10|
|09 Oct to 15 Oct|
|Tussauds. ||Pyramid: 400m (3k) [60s] 800m (5k) [90s] 1200m (5k) [3min] 1200m (5k) [2min] 800m (5k) [90s] 400m (3k)|
|16 Oct to 22 Oct|
|Tussauds. ||3000 time trial|
|23 Oct to 29 Oct|
|Spooky Run||1600m (alternating 200m mile/200m tempo) [4min] 800m (alternating as before) [2min] 400m (alternating as before) - Total 2800m|
|30 Oct to 05 Nov|
|Tussauds. ||4x200m (1m) [60s] 2x400m (10k) [60s] 4x200m (5k) [60s] 2x400m (10k) [60s] 4x200m (1m) - 4000m total|
|06 Nov to 12 Nov|
|2x Outer Circle, race pace||1600m easy, 8x100m Strides, 1m easy||St Neots Half Marathon|
|13 Nov to 19 Nov|
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: