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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)

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

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)

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.

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)

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

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)

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

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)

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]

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)

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]

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

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)

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

 

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: