A gradual increase of distance on the Sunday runs will prepare you for distance training in spring. During the week, the focus is on strength.
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.
18/11/19-24/11/19
| Monday | |
|---|---|
| Tuesday | Chasers Tuesday |
| Wednesday | |
| Thursday | 4 x 800 (10k) [400m float] |
| Friday | |
| Saturday | |
| Sunday |
25/11/19-01/12/19
| Monday | |
|---|---|
| Tuesday | Chasers Tuesday |
| Wednesday | |
| Thursday | 3000m time trial, 3-5 mins rest, 4 x 200m (1 mile) [200m jog] |
| Friday | |
| Saturday | |
| Sunday | 10 miles or Regent's Park 10km |
02/12/19-08/12/19
| Monday | |
|---|---|
| Tuesday | Chasers Tuesday |
| Wednesday | |
| Thursday | 4 x (400m (3k pace=2'01''), 400m (5k pace=2'05''), 400m (10k pace=2'11'') [90s]) |
| Friday | |
| Saturday | |
| Sunday |
09/12/19-15/12/19
| Monday | |
|---|---|
| Tuesday | Chasers Tuesday |
| Wednesday | |
| Thursday | 4x (400m (10k pace=2'11''), 400m (5k pace=2'05''), 200m (3k pace=1'01''), 200m (mile) [90s]) |
| Friday | |
| Saturday | |
| Sunday |
16/12/19-22/12/19
| Monday | |
|---|---|
| Tuesday | Chasers Tuesday |
| Wednesday | |
| Thursday | Festive oregon circuits - 400m fast followed by circuit exercises for 20secs as called by the coach e.g. squats, push ups, burpees, squat thrusts, lunges, plank, sit ups, high knees, leg raises. 25 min total duration. |
| Friday | |
| Saturday | |
| Sunday |
23/12/19-29/12/19
| Monday | |
|---|---|
| Tuesday | Whatever you want to do. Merry Xmas! |
| Wednesday | |
| Thursday | No track - do 5x 1,600m (5k pace=8'21'') [2min]) |
| Friday | |
| Saturday | |
| Sunday |
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:
