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*** Due to coronavirus, Mornington Chasers running sessions have been suspended. We’re having online fitness sessions instead, check out our calendar and Facebook group for more information. ***


Paddock Wood Half Marathon Schedule 2018


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.

Full Schedule:

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

Mon Tue Wed Thu Fri Sat Sun
Week 1
 2 x 10min Kenyan Hills 1600m (10m) [3min] 4 x {400m (1m) [2min]} 1600m (10m). Total distance 4800m.  7 miles Easy (1h14)
01 Jan to 07 Jan
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."
Week 2
 2x15min Kenyan Hills  4 x {1600m (10m) [3min]}. Total distance 6400m. Slower runners should do 1200m reps.  7 miles Easy (1h14)
08 Jan to 14 Jan
Week 3
 Highgate. 7 miles Steady (1h08) 3x {1000m (10k) [2min] 1000m (10m) [2min]} - Total distance 6000m  Fred Hughes 10
15 Jan to 21 Jan
Week 4
 Highgate. 5 miles Easy, 2 miles Threshold (1h11) 4 x {800m (5k) [200m jog]}. Total distance 3200m + 600m recovery.  8 miles Easy (1h25)
22 Jan to 28 Jan
Week 5
 2x20min Kenyan Hills 5 x {1600m (10m) [3min]}. Total distance 8000m. Slower runners should do 1200m reps.  10 miles Easy (1h46)
29 Jan to 04 Feb
Week 6
 Highgate. 7 miles Steady (1h08)  Pyramid: 400m (3k) [60s] 800m (5k) [90s] 1200m (5k) [3min] 1200m (5k) [2min] 800m (5k) [90s] 400m (3k) - Total distance 4800m. One 1200m can be dropped.  9 miles Steady (1h27)
05 Feb to 11 Feb
Week 7
 Highgate. 5 miles Easy, 2 miles Threshold (1h11) Between 5 and 6 x800m (5k) [400m jog] - 4800m hard, 2000 easy.  11 miles Steady (1h47)
12 Feb to 18 Feb
Week 8
 Tussauds. 5.5 miles Steady (53 mins) 10x200m(1m) [200m jog]  Rest or recovery jog if you did the National XC. 2h easy if you didn't.
19 Feb to 25 Feb
Week 9
 Highgate. 7 miles Easy (1h14) 6x {400m (10k) 400m (Easy)} No recovery - total 4800m  Regent's Park 10K, Club Championship
26 Feb to 04 Mar
"Maybe a headtorch run on Tuesday?"
Week 10
 Paddington. 5 miles Easy (53 mins) Between 6 and 8 x800m (5k) [400m jog] - 6400m hard, 2800 easy.  10 miles Easy (1h46)
05 Mar to 11 Mar
Week 11
 Highgate. 7 miles Easy (1h14) 6x {400m (10m) 400m (Easy)} No recovery - total 4800m  Hampton Court Half Marathon or Ashridge Boundary Run on the Saturday
12 Mar to 18 Mar
Week 12
 Paddington. 5 miles Easy (53 mins) Pyramid: 400m (5k) [60s] 800m (5k) [90s] 1200m (5k) [2min] 1600m (5k) [3min] 1200m (5k) [2min] 800m (5k) [90s] 400m (5k) - 6400m total. Middle 1600m can be dropped.  11 miles Steady (1h47)
19 Mar to 25 Mar
Week 13
 Tussauds. 3.5 miles Easy, 2 miles Threshold (55 mins) 12 x 400m (1m) [200m walk]  3 miles Easy, 3 miles Steady, 3 miles Race Pace (1h28)
26 Mar to 01 Apr
Week 14
 1-2 times the outer circle at race pace. 2 times is for those targeting 1h30 or below. 1600m easy, 8x100m Strides, 1m easy  Race Day
02 Apr to 08 Apr



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: