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.
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.
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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 |
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: