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Olympic glory - and more

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

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.

Week 1

24/08/20-30/08/20

Monday  
Tuesday Heath. 6 miles Steady (58 mins)
Wednesday  
Thursday 5 x {800m (5k pace=4'10'') [2min]
Friday  
Saturday  
Sunday 9 miles Steady (1h27)

Week 2

31/08/20-06/09/20

Monday  
Tuesday Heath. 4 miles Easy, 2 miles Threshold (1h00)
Wednesday  
Thursday Pyramid 400m (5k pace=2'05'') [1min] 800m (5k pace=4'10'') [2min] 1200m (5k pace=6'16'') [2min] 1600m (5k pace=8'21'') [3min] 1200m (5k pace=6'16'') [2min] 800m (5k pace=4'10'') [2min] 300m (5k pace=1'34'') - Slower runners or those who have not been doing speedwork recently should drop the 1600m and can also drop one of the 1200m
Friday  
Saturday  
Sunday 10 miles Easy (1h46)

Week 3

07/09/20-13/09/20

Monday  
Tuesday 2 x 10 min Kenyan Hills
Wednesday  
Thursday If racing at the weekend 4 x {800m (10k pace=4'21'') [2min]. Otherwise: 4 x {800m (10k pace=4'21'') [2min]}, 5 min recovery, 1 mile time trial.
Friday  
Saturday  
Sunday Run Through Kew Gardens 10K, or 1h30 easy long run with 30 min at half marathon pace

Week 4

14/09/20-20/09/20

Monday  
Tuesday Highgate. 7 miles Easy (1h14)
Wednesday  
Thursday 12 x {200m (1m pace=58'') [200m walk]}
Friday  
Saturday  
Sunday 8 miles Easy (1h25)

Week 5

21/09/20-27/09/20

Monday  
Tuesday 2 x 15 min Kenyan Hills
Wednesday  
Thursday 10-12 x {400m (3k pace=2'01'') [2min]}
Friday  
Saturday  
Sunday 9 miles Steady (1h27)

Week 6

28/09/20-04/10/20

Monday  
Tuesday 2 x 20 min Kenyan Hills
Wednesday  
Thursday 6 x {800m (5k pace=4'10'') [2min]
Friday  
Saturday  
Sunday Hellish Hills of Highgate

Week 7

05/10/20-11/10/20

Monday  
Tuesday Highgate. 7 miles Steady (1h08)
Wednesday  
Thursday 30 min 200m continuous relay - 3 runners in each team
Friday  
Saturday  
Sunday 8 miles Easy (1h25)

Week 8

12/10/20-18/10/20

"Mornington Chasers Olympic Park 10 mile on the Saturday"

Monday  
Tuesday 2 x Outer circle (Half marathon pace) [3 min recovery]
Wednesday  
Thursday 6x {400m (10m pace=2'14'') 400m (Easy)} No recovery - total 4800m
Friday  
Saturday  
Sunday Rest

Week 9

19/10/20-25/10/20

Monday  
Tuesday Paddington. 5 miles Easy (53 mins)
Wednesday  
Thursday 1m (10m pace=0'') [2min] 4 x {600m (3k pace=3'02'') [2min]} 1m (10m pace=0'')
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h49)

Week 10

26/10/20-01/11/20

"Do the north down trail run on Saturday if only running once this weekend. Alternatively, if you are racing the Herne Hill 3000m, do the 800m at 3k pace on Thursday but don't do the mile."

Monday  
Tuesday Highgate. 7 miles Steady (1h08)
Wednesday  
Thursday 4 x {800m (10k pace=4'21'') [2min]}, 5 min recovery, 1 mile time trial.
Friday  
Saturday  
Sunday 4 miles Steady (39 mins)

Week 11

02/11/20-08/11/20

Monday  
Tuesday Spooky Run
Wednesday  
Thursday 5-6 x {1km [5k] (2min)}
Friday  
Saturday  
Sunday 9 miles Steady (1h27)

Week 12

09/11/20-15/11/20

"If racing the Kempton Park 10K on Saturday - 40 easy on Thursday with some strides, 1h30 easy on Sunday. "

Monday  
Tuesday Highgate. 7 miles Steady (1h08)
Wednesday  
Thursday 4 x 1 mile (5m) [2min] (slower runners do 1200m)
Friday  
Saturday  
Sunday 4 miles Easy, 4 miles Steady, 3 miles Race Pace (1h49)

Week 13

16/11/20-22/11/20

Monday  
Tuesday Highgate. 7 miles Easy (1h14)
Wednesday  
Thursday 5 x 1 mile (5m) [2min] (slower runners do 1200m)
Friday  
Saturday  
Sunday 9 miles Steady (1h27)

Week 14

23/11/20-29/11/20

Monday  
Tuesday 2 x Outer circle (Half marathon pace) [3 min recovery]
Wednesday  
Thursday 6 x {400m (5m pace=2'09'') 400m (easy)}
Friday  
Saturday  
Sunday Hatfield 5

 

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: