Double trouble, Cabbage Patch & St Neots

A schedule to keep pace in the legs from the 10k season and add endurance for 10 mile & 1/2 marathon distance. There are regular "tempo" runs on Tuesday which should be run at between threshold and half marathon pace.

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

12/08/19-18/08/19

Monday
Tuesday	Tuesday club runs
Wednesday
Thursday	10x 400m (5k pace=2'05'') [2min]. Total distance 4000m
Friday
Saturday
Sunday	6 miles Easy (1h03 - 1h07)

Week 2

19/08/19-25/08/19

Monday
Tuesday	Tempo Tuesday: Jog to RP, 30 min tempo, jog back.
Wednesday
Thursday	10x 600m (5k pace=3'08'') [2min]. Total distance 6000m (option of 8-9x)
Friday
Saturday
Sunday	6 miles Easy (1h03 - 1h07)

Week 3

26/08/19-01/09/19

Monday
Tuesday	Tuesday coached session with John & Lauren
Wednesday
Thursday	8x 800m (5k pace=4'10'') [2min]. Total distance 6400m (option of 6-7x)
Friday
Saturday
Sunday	7 miles Easy (1h14 - 1h18)

Week 4

02/09/19-08/09/19

Monday
Tuesday	Tempo Tuesday: Jog to RP, 40 min tempo, jog back.
Wednesday
Thursday	5x (400m (10k pace=2'11'') into 400m (3k pace=2'01'') into 200m (mile)) [2min]. Total distance 5000m (Option of 4x)
Friday
Saturday
Sunday	7 miles Easy (1h14 - 1h18)

Week 5

09/09/19-15/09/19

Monday
Tuesday	Tuesday coached session with John & Lauren
Wednesday
Thursday	6x (400m (10k pace=2'11'') into 400m (3k pace=2'01'') into 200m (mile)) [2min]. Total distance 6000m (Option of 4-5x)
Friday
Saturday
Sunday	6 miles Easy (1h03 - 1h07)

Week 6

16/09/19-22/09/19

Monday
Tuesday	Tempo Tuesday: Jog to RP, 40 min tempo, jog back.
Wednesday
Thursday	8x 800m (5k pace=4'10'') [2min]. Total distance 6400m (option of 6-7x)
Friday
Saturday
Sunday	8 miles Easy (1h25 - 1h30)

Week 7

23/09/19-29/09/19

Monday
Tuesday	Tuesday coached session with John & Lauren
Wednesday
Thursday	7x 1,000m (5k pace=5'13'') [3min]. Total distance 7000m (Option of 5-6x)
Friday
Saturday
Sunday	10 miles Easy (1h46 - 1h52)

Week 8

30/09/19-06/10/19

Monday
Tuesday	Tempo Tuesday: Jog to RP, 45 min tempo, jog back.
Wednesday
Thursday	35 minute Paarlauf (5k)
Friday
Saturday
Sunday	5 miles Easy (53 - 56 mins)

Week 9

07/10/19-13/10/19

Monday
Tuesday	Tuesday coached session with John & Lauren
Wednesday
Thursday	5x 800m (10 mile) [2min]
Friday
Saturday
Sunday	Cabbage Patch 10 mile race

Week 10

14/10/19-20/10/19

Monday
Tuesday	Tuesday club runs
Wednesday
Thursday	10x 600m (5k pace=3'08'') [2min]. Total distance 6000m (option of 5+ reps for beginners and intermediate)
Friday
Saturday
Sunday	12 miles Easy (2h07 - 2h14)

Week 11

21/10/19-27/10/19

Monday
Tuesday	Tempo Tuesday: Jog to RP, 35 min tempo, jog back.
Wednesday
Thursday	4-8x 800m (5k pace=4'10'') [2min]. Total distance 6400m
Friday
Saturday
Sunday	13 miles Easy (2h17 - 2h25)

Week 12

28/10/19-03/11/19

Monday
Tuesday	Tuesday coached session with John & Lauren
Wednesday
Thursday	4-7x 1000m (5k pace=5'13'') [3min]. Total distance 7000m
Friday
Saturday
Sunday	6 miles Easy (1h03 - 1h07)

Week 13

04/11/19-10/11/19

Monday
Tuesday	Spooky Run
Wednesday
Thursday	Pyramid 400m (3k pace=2'01'') [60s], 800m (5k pace=4'10'') [90s], 1200m (5k pace=6'16'') [2min], 1600m (10k pace=8'42'') [3min], 1200m (5k pace=6'16'') [2min], 800m (5k pace=4'10'') [90s], 400m (3k pace=2'01'') [60s] (option of full, all bar the 1600m, or all bar 1600m and one 1200m)
Friday
Saturday
Sunday	8 miles Easy (1h25 - 1h30)

Week 14

11/11/19-17/11/19

Monday
Tuesday	Tuesday coached session with John & Lauren
Wednesday
Thursday	10x 400m (1/2 mara) [1 min]
Friday
Saturday
Sunday	St Neots 1/2 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.