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Cabbages and Kings - Autumn 2017 Half Marathon Schedule

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.

Customization

The schedule shown is for a runner hoping to complete a HALF MARATHON race in a time of 02:00:00.

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Full Schedule:

Use our pace calculator to find out more about the terms used in the schedule.

Week 1

21/08/17-27/08/17

Monday  
Tuesday Heath. 6 miles Steady (58 mins)
Wednesday  
Thursday 4 x (800m (5k pace=4'10'') [200m jog]). Total distance 3200m + 600m recovery.
Friday  
Saturday  
Sunday 7 miles Easy (1h14)

Week 2

28/08/17-03/09/17

Monday  
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

Week 3

04/09/17-10/09/17

Monday  
Tuesday Tussauds. 5.5 miles Steady (53 mins)
Wednesday  
Thursday 4 x (1600m (10m pace=8'57'') [3min]). Total distance 6400m. Slower runners should do 1200m reps.
Friday  
Saturday  
Sunday 8 miles Easy (1h25)

Week 4

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 10 miles Easy (1h46)

Week 5

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 9 miles Steady (1h27)

Week 6

25/09/17-01/10/17

Monday  
Tuesday Tussauds. 5.5 miles Steady (53 mins)
Wednesday  
Thursday Parlauf session -30 minutes (400m alternations)
Friday  
Saturday  
Sunday 11 miles Steady (1h47)

Week 7

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 11 miles Easy (1h56)

Week 8

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

Week 9

16/10/17-22/10/17

Monday  
Tuesday Tussauds. 5.5 miles Steady (53 mins)
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 10 miles Easy (1h46)

Week 10

23/10/17-29/10/17

Monday  
Tuesday Tussauds. 5.5 miles Steady (53 mins)
Wednesday  
Thursday 3000 time trial
Friday  
Saturday  
Sunday 12 miles Steady (1h57)

Week 11

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 11 miles Steady (1h47)

Week 12

06/11/17-12/11/17

Monday  
Tuesday Tussauds. 5.5 miles Steady (53 mins)
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 8 miles Easy (1h25)

Week 13

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

 

Advice

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: