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*** Due to coronavirus, Mornington Chasers running sessions have been suspended. We’re having online fitness sessions instead, check out our calendar and Facebook group for more information. ***

Paddock Wood Half Marathon 2020

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

This week:

1 week 1 day to go

Monday  
Tuesday Paddington. 5 miles Easy (53 mins)
Wednesday  
Thursday 4x200m (1m pace=58'') [60s] 2x400m (10k pace=2'11'') [60s] 4x200m (5k pace=1'03'') [60s] 2x400m (10k pace=2'11'') [60s] 4x200m (1m pace=58'') - 4000m total
Friday  
Saturday  
Sunday 5 miles Easy (53 mins)

Customization

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.

Full Schedule:

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

Mon Tue Wed Thu Fri Sat Sun
Week 1
 Paddington. 5 miles Easy (53 mins) 4-5 x {800m (5k) [200m jog]}. Total distance 4000m + 800m recovery.  10 miles Easy (1h46)
30 Dec to 05 Jan
Week 2
 2 x 10min Kenyan Hills 1600m (10m) [3min] 4 x {400m (1m) [2min]} 1600m (10m). Total distance 4800m.  8 miles Easy (1h25)
06 Jan to 12 Jan
Week 3
 2x15min Kenyan Hills  4 x {1600m (10m) [3min]}. Total distance 6400m. Slower runners should do 1200m reps.  Fred Hughes 10 or Benfleet 15
13 Jan to 19 Jan
Week 4
 Highgate. 7 miles Steady (1h08) 5-6 x {800m (5k) [200m jog]}. Total distance 4800m + 1000m recovery.  10 miles Easy (1h46)
20 Jan to 26 Jan
If you don't run the Southern cross country champs, do the Sunday run at a steady pace.
Week 5
 Highgate. 7 miles Steady (1h08) 3x {1000m (10k) [2min] 1000m (10m) [2min]} - Total distance 6000m  6 miles Easy, 3 miles Marathon (1h32)
27 Jan to 02 Feb
Why not do the fast bit of your Sunday run at Regent's Park 10K? Alternatively, do your long run on Saturday with the fast bit at the Chingford League
Week 6
 2x20min Kenyan Hills 5 x {1600m (10m) [2min]}. Total distance 8000m. Slower runners should do 1200m reps.  8 miles Easy (1h25)
03 Feb to 09 Feb
Week 7
 Highgate. 7 miles Steady (1h08) Beer mile and/or Pyramid: 400m (3k) [60s] 800m (5k) [90s] 1200m (5k) [3min] 1200m (5k) [2min] 800m (5k) [90s] 400m (3k) - Total distance 4800m. One 1200m can be dropped.  11 miles Easy (1h56)
10 Feb to 16 Feb
Week 8
 Highgate. 5 miles Easy, 2 miles Threshold (1h11) 6-8 x{800m (5k) [400m jog]}- 6400m hard, 3200 easy.  Wokingham Half Marathon
17 Feb to 23 Feb
Week 9
 Highgate. 7 miles Steady (1h08) 10x200m(1m) [200m jog]  11 miles Easy (1h56)
24 Feb to 01 Mar
Week 10
 Highgate. 7 miles Easy (1h14) 1600m (10m) [2min] 3x800m (5k) (400m jog) 4x200m (1m) [200m jog] - total 4800m hard, 2000m easy  4 miles Easy, 2 miles Marathon, 3 miles Threshold (1h28)
02 Mar to 08 Mar
Week 11
 Highgate. 4 miles Easy, 2 miles Race Pace (1h01) 8-10 x{800m (5k) [2m]}- 8000m hard  5 miles Easy (53 mins)
09 Mar to 15 Mar
Week 12
 Highgate. 4 miles Easy, 2 miles Race Pace (1h01) Pyramid: 400m (5k) [60s] 800m (5k) [90s] 1200m (5k) [2min] 1600m (5k) [3min] 1200m (5k) [2min] 800m (5k) [90s] 400m (5k) - 6400m total. Middle 1600m can be dropped.  6 miles Easy, 3 miles Threshold (1h30)
16 Mar to 22 Mar
Week 13
 Paddington. 5 miles Easy (53 mins) 4x200m (1m) [60s] 2x400m (10k) [60s] 4x200m (5k) [60s] 2x400m (10k) [60s] 4x200m (1m) - 4000m total  5 miles Easy (53 mins)
23 Mar to 29 Mar
Week 14
 2 x Outer circle (Half marathon pace) [3 min recovery] 6x {400m (10m) 400m (Easy)} No recovery - total 4800m  Paddock Wood Half Marathon
30 Mar to 05 Apr

 

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: