A reminder of speed followed by stretching your 10K season speed endurance to last the full Half
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.
Use our pace calculator to find out more about the terms used in the schedule.
06/08/18-12/08/18
Monday | |
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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 |
13/08/18-19/08/18
Monday | |
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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 |
20/08/18-26/08/18
Monday | |
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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 |
27/08/18-02/09/18
Monday | |
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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. |
03/09/18-09/09/18
Monday | |
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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 |
10/09/18-16/09/18
Monday | |
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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 |
17/09/18-23/09/18
Monday | |
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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 |
24/09/18-30/09/18
Monday | |
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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 |
01/10/18-07/10/18
Monday | |
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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 |
08/10/18-14/10/18
Monday | |
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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] |
15/10/18-21/10/18
Monday | |
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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 |
22/10/18-28/10/18
Monday | |
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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] |
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 |
05/11/18-11/11/18
Monday | |
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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) |
12/11/18-18/11/18
Complete relaxation on Friday.
Monday | |
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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 |
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: