Autumn 2018 Half Marathon Schedule

A reminder of speed followed by stretching your 10K season speed endurance to last the full Half

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

06/08/18-12/08/18

Monday
Tuesday	Heath Club run, 45 - 60 mins Steady
Wednesday
Thursday	5 x (200m (1m pace=58'') [200m jog] 200m (1m pace=58'') [200m jog] 400m (1m pace=1'57'') [400 jog]). Total distance 4000m hard. Stop after 35 mins.
Friday
Saturday
Sunday	8 miles Easy (1h25 - 1h30)

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Week 2

13/08/18-19/08/18

Monday
Tuesday	Heath Club run, 45 - 60 mins Easy
Wednesday
Thursday	12 x (200m (1m pace=58'') [200 jog]). Total distance 2400m hard.
Friday
Saturday
Sunday	1h easy followed by 30 mins marathon pace

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Week 3

20/08/18-26/08/18

Monday
Tuesday	Heath Club run, 45 - 60 mins Easy
Wednesday
Thursday	3-4 x (200m (1m pace=58'') [200 jog]) 2-4 x (1600m (10m pace=8'57'') [1min]) 3-4 x (200m (1m pace=58'') [200 jog]) Total distance up to 8000m hard. Stop after 40 mins
Friday
Saturday
Sunday	9 miles Easy (1h35 - 1h41)

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Week 4

27/08/18-02/09/18

Monday
Tuesday	Heath Club run, 45 - 60 mins Marathon Pace
Wednesday
Thursday	3 x (1600m (10m pace=8'57'') [1 min]) 4 x (200m (1m pace=58'') [200m jog]) Total distance 5600m hard. Stop after 35 mins.
Friday
Saturday
Sunday	1h easy followed by 30 mins marathon pace; or Essex Way relay.

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Week 5

03/09/18-09/09/18

Monday
Tuesday	3-5 x 6 min Kenyan Hills (10m) [1 min]
Wednesday
Thursday	12-20 x (200m (1m pace=58'') [200 jog]). Stop after 35 mins.
Friday
Saturday
Sunday	9 miles Easy (1h35 - 1h41)

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Week 6

10/09/18-16/09/18

Monday
Tuesday	3-5 x 6 mins (10m) [1 min]
Wednesday
Thursday	5-8 x (800m (5k pace=4'10'') [400m jog]). Stop after 40 mins.
Friday
Saturday
Sunday	1h easy followed by 30 mins marathon pace

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Week 7

17/09/18-23/09/18

Monday
Tuesday	20 mins continuous (10m) + 6 x 200m (1m pace=58'') [200m jog]
Wednesday
Thursday	4-6x (1000m (5k pace=5'13'') [600m jog]). Stop after 40 mins.
Friday
Saturday
Sunday	9 miles Easy (1h35 - 1h41)

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Week 8

24/09/18-30/09/18

Monday
Tuesday	2 x 12 min (10m) [2 min]
Wednesday
Thursday	4-6 x (1000m (5k pace=5'13'') [600m jog]). Stop after 40 mins.
Friday
Saturday
Sunday	1h easy followed by 30 mins marathon pace

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Week 9

01/10/18-07/10/18

Monday
Tuesday	20 min Kenyan Hills (10m) + 6 x 200m (1m pace=58'') [200m jog]
Wednesday
Thursday	8-11 x (600m (5k pace=3'08'') [200m jog]). Stop after 35 mins
Friday
Saturday
Sunday	10 miles Easy (1h46 - 1h52)

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Week 10

08/10/18-14/10/18

Monday
Tuesday	Highgate Club run, 45 - 60 mins Easy
Wednesday
Thursday	3 x (1600m (10m pace=8'57'') [2 min]). Stop after 35 mins.
Friday
Saturday
Sunday	Cabbage Patch or: long run (10 mins easy, 30 mins marathon pace, 5 mins threshold, 30 mins marathon pace) [no rests]

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Week 11

15/10/18-21/10/18

Monday
Tuesday	Highgate Club run, 45 - 60 mins Easy
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	10 miles Easy (1h46 - 1h52)

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Week 12

22/10/18-28/10/18

Monday
Tuesday	Highgate Club run, 45 - 60 mins Easy
Wednesday
Thursday	3x1200m (10m pace=6'43'') [60s] 3x400m (5k pace=2'05'') [400 jog] 3x400m (1m pace=1'57'') [400 jog]. Stop after 35 mins.
Friday
Saturday
Sunday	Long run: 45 mins easy, 30 mins marathon pace, 20 mins threshold [no rests]

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Week 13

29/10/18-04/11/18

No more strides on easy runs from this week on

Monday
Tuesday	Highgate Club run, 45 - 60 mins Easy (Headtorch run?)
Wednesday
Thursday	3 x (1600m (10m pace=8'57'') [2 min].
Friday
Saturday
Sunday	60 mins marathon pace if you did NOT run Parkrun hard yesterday, otherwise 60 mins easy pace

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Week 14

05/11/18-11/11/18

Monday
Tuesday	Spooky Run
Wednesday
Thursday	2 x 10 mins (10m) [2 min] 2 x 5 mins (10m) [1 min]. 35 mins total.
Friday
Saturday
Sunday	90 mins easy (45 mins easy instead if raced XC yesterday)

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Week 15

12/11/18-18/11/18

Complete relaxation on Friday.

Monday
Tuesday	Highgate Club run, 45 mins Easy
Wednesday
Thursday	3 x (1000m (10m pace=5'36'') [2 min])
Friday
Saturday
Sunday	St Neots Half Marathon

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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:

• If you are ill or injured, rest.
• If you miss some sessions, just let them go. Don't try and catch up and don't beat yourself up. Everyone misses some sessions, you don't have to hit every one to achieve your goal.
• Don't worry if you have a bad session or even a couple of bad weeks. It happens to all of us. But if you do continue to find the schedule too tough, ease off.
• All times and distances are approximate. If you're doing a tough route, run by time rather than distance as it is the effort you put in that counts not the distance.