Croydon Half Marathon Schedule 2019

This schedule assumes you are already able to run for 1h30 continuously.

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The schedule shown is for a runner hoping to complete a MARATHON race in a time of 04:20:00.

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

Week 1

31/12/18-06/01/19

Monday
Tuesday	Paddington. 5 miles Easy (55 - 59 mins)
Wednesday
Thursday	4-5 x {800m (5k pace=4'20'') [200m jog]}. Total distance 4000m + 800m recovery.
Friday
Saturday
Sunday	9 miles Easy (1h40 - 1h45)

Week 2

07/01/19-13/01/19

Monday
Tuesday	2 x 10min Kenyan Hills
Wednesday
Thursday	1600m (10m pace=9'18'') [3min] 4 x {400m (1m pace=2'02'') [2min]} 1600m (10m pace=9'18''). Total distance 4800m.
Friday
Saturday
Sunday	8 miles Easy (1h29 - 1h34)

Week 3

14/01/19-20/01/19

Monday
Tuesday	2x15min Kenyan Hills
Wednesday
Thursday	4 x {1600m (10m pace=9'18'') [3min]}. Total distance 6400m. Slower runners should do 1200m reps.
Friday
Saturday
Sunday	Fred Hughes 10 or Benfleet 15

Week 4

21/01/19-27/01/19

If you don't run the Southern cross country champs, do the Sunday run at a steady pace.

Monday
Tuesday	Tussauds. 5.5 miles Steady (0h56 - 1h01)
Wednesday
Thursday	5-6 x {800m (5k pace=4'20'') [200m jog]}. Total distance 4800m + 1000m recovery.
Friday
Saturday
Sunday	9 miles Easy (1h40 - 1h45)

Week 5

28/01/19-03/02/19

Why not do the fast bit of your Sunday run at Regent's Park 10K?

Monday
Tuesday	Tussauds. 5.5 miles Steady (0h56 - 1h01)
Wednesday
Thursday	3x {1000m (10k pace=5'39'') [2min] 1000m (10m pace=5'49'') [2min]} - Total distance 6000m
Friday
Saturday
Sunday	5 miles Easy, 3 miles Marathon (1h25 - 1h28)

Week 6

04/02/19-10/02/19

Monday
Tuesday	2x20min Kenyan Hills
Wednesday
Thursday	5 x {1600m (10m pace=9'18'') [2min]}. Total distance 8000m. Slower runners should do 1200m reps.
Friday
Saturday
Sunday	8 miles Easy (1h29 - 1h34)

Week 7

11/02/19-17/02/19

Monday
Tuesday	Tussauds. 5.5 miles Steady (0h56 - 1h01)
Wednesday
Thursday	Pyramid: 400m (3k pace=2'06'') [60s] 800m (5k pace=4'20'') [90s] 1200m (5k pace=6'30'') [3min] 1200m (5k pace=6'30'') [2min] 800m (5k pace=4'20'') [90s] 400m (3k pace=2'06'') - Total distance 4800m. One 1200m can be dropped.
Friday
Saturday
Sunday	11 miles Easy (2h02 - 2h09)

Week 8

18/02/19-24/02/19

Monday
Tuesday	Tussauds. 3.5 miles Easy, 2 miles Threshold (0h57 - 1h00)
Wednesday
Thursday	6-8 x{800m (5k pace=4'20'') [400m jog]}- 6400m hard, 3200 easy.
Friday
Saturday
Sunday	Wokingham Half Marathon

Week 9

25/02/19-03/03/19

Monday
Tuesday	Tussauds. 5.5 miles Steady (0h56 - 1h01)
Wednesday
Thursday	10x200m (1m pace=1'01'') [200m jog]
Friday
Saturday
Sunday	11 miles Easy (2h02 - 2h09)

Week 10

04/03/19-10/03/19

Monday
Tuesday	Highgate. 7 miles Easy (1h17 - 1h22)
Wednesday
Thursday	1600m (10m pace=9'18'') [2min] 3x800m (5k pace=4'20'') (400m jog) 4x200m (1m pace=1'01'') [200m jog] - total 4800m hard, 2000m easy
Friday
Saturday
Sunday	4 miles Easy, 2 miles Marathon, 3 miles Threshold (1h32 - 1h34)

Week 11

11/03/19-17/03/19

Monday
Tuesday	Paddington. 3 miles Easy, 2 miles Race Pace (53 - 55 mins)
Wednesday
Thursday	8-10 x{800m (5k pace=4'20'') [2m]}- 8000m hard
Friday
Saturday
Sunday	5 miles Easy (55 - 59 mins)

Week 12

18/03/19-24/03/19

This Sunday is a race day preparation race. Don't go mad, do no more at race pace than suggested, and if you're not feeling it, take it easy throughout.

Monday
Tuesday	Paddington. 3 miles Easy, 2 miles Race Pace (53 - 55 mins)
Wednesday
Thursday	Pyramid: 400m (5k pace=2'10'') [60s] 800m (5k pace=4'20'') [90s] 1200m (5k pace=6'30'') [2min] 1600m (5k pace=8'40'') [3min] 1200m (5k pace=6'30'') [2min] 800m (5k pace=4'20'') [90s] 400m (5k pace=2'10'') - 6400m total. Middle 1600m can be dropped.
Friday
Saturday
Sunday	8 miles Easy (1h29 - 1h34)

Week 13

25/03/19-31/03/19

Maybe a headtorch run on Tuesday?

Monday
Tuesday	Paddington. 5 miles Easy (55 - 59 mins)
Wednesday
Thursday	6x {400m (10m pace=2'20'') 400m (Easy)} No recovery - total 4800m
Friday
Saturday
Sunday	Croydon 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:

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.