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Paddock Wood Half Marathon Schedule 2018

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

01/01/18-07/01/18

How fast should you do the Parkrun? It's up to you. Some of the parkruns in this schedule are marked as "hard", but all the others you can choose how to run it yourself depending on how you feel. Take it easy if you feel tired. Learn to listen to your body and adapt your plans."

Monday  
Tuesday 2 x 10min Kenyan Hills
Wednesday  
Thursday 1600m (10m pace=8'57'') [3min] 4 x {400m (1m pace=1'57'') [2min]} 1600m (10m pace=8'57''). Total distance 4800m.
Friday  
Saturday  
Sunday 7 miles Easy (1h14)

Week 2

08/01/18-14/01/18

Monday  
Tuesday 2x15min Kenyan Hills
Wednesday  
Thursday 4 x {1600m (10m pace=8'57'') [3min]}. Total distance 6400m. Slower runners should do 1200m reps.
Friday  
Saturday  
Sunday 7 miles Easy (1h14)

Week 3

15/01/18-21/01/18

Monday  
Tuesday Highgate. 7 miles Steady (1h08)
Wednesday  
Thursday 3x {1000m (10k pace=5'26'') [2min] 1000m (10m pace=5'36'') [2min]} - Total distance 6000m
Friday  
Saturday  
Sunday Fred Hughes 10

Week 4

22/01/18-28/01/18

Monday  
Tuesday Highgate. 5 miles Easy, 2 miles Threshold (1h11)
Wednesday  
Thursday 4 x {800m (5k pace=4'10'') [200m jog]}. Total distance 3200m + 600m recovery.
Friday  
Saturday  
Sunday 8 miles Easy (1h25)

Week 5

29/01/18-04/02/18

Monday  
Tuesday 2x20min Kenyan Hills
Wednesday  
Thursday 5 x {1600m (10m pace=8'57'') [3min]}. Total distance 8000m. Slower runners should do 1200m reps.
Friday  
Saturday  
Sunday 10 miles Easy (1h46)

Week 6

05/02/18-11/02/18

Monday  
Tuesday Highgate. 7 miles Steady (1h08)
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'') - Total distance 4800m. One 1200m can be dropped.
Friday  
Saturday  
Sunday 9 miles Steady (1h27)

Week 7

12/02/18-18/02/18

Monday  
Tuesday Highgate. 5 miles Easy, 2 miles Threshold (1h11)
Wednesday  
Thursday Between 5 and 6 x800m (5k pace=4'10'') [400m jog] - 4800m hard, 2000 easy.
Friday  
Saturday  
Sunday 11 miles Steady (1h47)

Week 8

19/02/18-25/02/18

Monday  
Tuesday Tussauds. 5.5 miles Steady (53 mins)
Wednesday  
Thursday 10x200m (1m pace=58'') [200m jog]
Friday  
Saturday  
Sunday Rest or recovery jog if you did the National XC. 2h easy if you didn't.

Week 9

26/02/18-04/03/18

"Maybe a headtorch run on Tuesday?"

Monday  
Tuesday Highgate. 7 miles Easy (1h14)
Wednesday  
Thursday 6x {400m (10k pace=2'11'') 400m (Easy)} No recovery - total 4800m
Friday  
Saturday  
Sunday Regent's Park 10K, Club Championship

Week 10

05/03/18-11/03/18

Monday  
Tuesday Paddington. 5 miles Easy (53 mins)
Wednesday  
Thursday Between 6 and 8 x800m (5k pace=4'10'') [400m jog] - 6400m hard, 2800 easy.
Friday  
Saturday  
Sunday 10 miles Easy (1h46)

Week 11

12/03/18-18/03/18

Monday  
Tuesday Highgate. 7 miles Easy (1h14)
Wednesday  
Thursday 6x {400m (10m pace=2'14'') 400m (Easy)} No recovery - total 4800m
Friday  
Saturday  
Sunday Hampton Court Half Marathon or Ashridge Boundary Run on the Saturday

Week 12

19/03/18-25/03/18

Monday  
Tuesday Paddington. 5 miles Easy (53 mins)
Wednesday  
Thursday Pyramid: 400m (5k pace=2'05'') [60s] 800m (5k pace=4'10'') [90s] 1200m (5k pace=6'16'') [2min] 1600m (5k pace=8'21'') [3min] 1200m (5k pace=6'16'') [2min] 800m (5k pace=4'10'') [90s] 400m (5k pace=2'05'') - 6400m total. Middle 1600m can be dropped.
Friday  
Saturday  
Sunday 11 miles Steady (1h47)

Week 13

26/03/18-01/04/18

Monday  
Tuesday Tussauds. 3.5 miles Easy, 2 miles Threshold (55 mins)
Wednesday  
Thursday 12 x 400m (1m pace=1'57'') [200m walk]
Friday  
Saturday  
Sunday 3 miles Easy, 3 miles Steady, 3 miles Race Pace (1h28)

Week 14

02/04/18-08/04/18

Monday  
Tuesday 1-2 times the outer circle at race pace. 2 times is for those targeting 1h30 or below.
Wednesday  
Thursday 1600m easy, 8x100m Strides, 1m easy
Friday  
Saturday  
Sunday Race Day

 

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: