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.
21/08/17-27/08/17
Monday | |
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Tuesday | Heath. |
Wednesday | |
Thursday | 4 x (800m (5k pace=4'10'') [200m jog]). Total distance 3200m + 600m recovery. |
Friday | |
Saturday | |
Sunday |
28/08/17-03/09/17
Monday | |
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Tuesday | 2x10min Kenyan Hills |
Wednesday | |
Thursday | 1m (10m pace=0'') [3min] 4 x (400m (1m pace=1'57'') [2min]) 1m (10m pace=0''). Total distance 4800m. |
Friday | |
Saturday | |
Sunday | Essex Way Relay |
04/09/17-10/09/17
Monday | |
---|---|
Tuesday | Tussauds. |
Wednesday | |
Thursday | 4 x (1600m (10m pace=8'57'') [3min]). Total distance 6400m. Slower runners should do 1200m reps. |
Friday | |
Saturday | |
Sunday |
11/09/17-17/09/17
Monday | |
---|---|
Tuesday | 20 min Kenyan Hills |
Wednesday | |
Thursday | 6 x (800m (5k pace=4'10'') [200m jog]). Total distance 4800m + 1000m recovery. |
Friday | |
Saturday | |
Sunday |
18/09/17-24/09/17
Monday | |
---|---|
Tuesday | 2 x 15 min Kenyan Hills |
Wednesday | |
Thursday | 5 x (1600m (10m pace=8'57'') [3min]). Total distance 8000m. Slower runners should do 1200m reps. |
Friday | |
Saturday | |
Sunday |
25/09/17-01/10/17
Monday | |
---|---|
Tuesday | Tussauds. |
Wednesday | |
Thursday | Parlauf session -30 minutes (400m alternations) |
Friday | |
Saturday | |
Sunday |
02/10/17-08/10/17
Monday | |
---|---|
Tuesday | 30 min Kenyan Hills |
Wednesday | |
Thursday | 3x (1000m (10k pace=5'26'') [2min] 1000m (10m pace=5'36'') [2min]) |
Friday | |
Saturday | |
Sunday |
09/10/17-15/10/17
Monday | |
---|---|
Tuesday | 2x Outer Circle, race pace |
Wednesday | |
Thursday | 6x (400m (10m pace=2'14'') 400m (Easy)) No recovery - total 4800m |
Friday | |
Saturday | |
Sunday | Cabbage Patch 10 |
16/10/17-22/10/17
Monday | |
---|---|
Tuesday | Tussauds. |
Wednesday | |
Thursday | Pyramid: 400m (3k pace=2'01'') [60s] 800m (5k pace=4'10'') [90s] 1200m (5k pace=6'16'') [3min] 1200m (5k pace=6'16'') [2min] 800m (5k pace=4'10'') [90s] 400m (3k pace=2'01'') |
Friday | |
Saturday | |
Sunday |
23/10/17-29/10/17
Monday | |
---|---|
Tuesday | Tussauds. |
Wednesday | |
Thursday | 3000 time trial |
Friday | |
Saturday | |
Sunday |
30/10/17-05/11/17
Monday | |
---|---|
Tuesday | Spooky Run |
Wednesday | |
Thursday | 1600m (alternating 200m mile/200m tempo) [4min] 800m (alternating as before) [2min] 400m (alternating as before) - Total 2800m |
Friday | |
Saturday | |
Sunday |
06/11/17-12/11/17
Monday | |
---|---|
Tuesday | Tussauds. |
Wednesday | |
Thursday | 4x200m (1m pace=58'') [60s] 2x400m (10k pace=2'11'') [60s] 4x200m (5k pace=1'03'') [60s] 2x400m (10k pace=2'11'') [60s] 4x200m (1m pace=58'') - 4000m total |
Friday | |
Saturday | |
Sunday |
13/11/17-19/11/17
Monday | |
---|---|
Tuesday | 2x Outer Circle, race pace |
Wednesday | |
Thursday | 1600m easy, 8x100m Strides, 1m easy |
Friday | |
Saturday | |
Sunday | St Neots Half Marathon |
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: