This schedule assumes you are already able to run for 1h30 continuously.
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.
24/08/20-30/08/20
Monday | |
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Tuesday | Heath. |
Wednesday | |
Thursday | 5 x {800m (5k pace=4'10'') [2min] |
Friday | |
Saturday | |
Sunday |
31/08/20-06/09/20
Monday | |
---|---|
Tuesday | Heath. |
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 |
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 |
14/09/20-20/09/20
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 12 x {200m (1m pace=58'') [200m walk]} |
Friday | |
Saturday | |
Sunday |
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 |
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 |
05/10/20-11/10/20
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 30 min 200m continuous relay - 3 runners in each team |
Friday | |
Saturday | |
Sunday |
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 |
19/10/20-25/10/20
Monday | |
---|---|
Tuesday | Paddington. |
Wednesday | |
Thursday | 1m (10m pace=0'') [2min] 4 x {600m (3k pace=3'02'') [2min]} 1m (10m pace=0'') |
Friday | |
Saturday | |
Sunday |
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. |
Wednesday | |
Thursday | 4 x {800m (10k pace=4'21'') [2min]}, 5 min recovery, 1 mile time trial. |
Friday | |
Saturday | |
Sunday |
02/11/20-08/11/20
Monday | |
---|---|
Tuesday | Spooky Run |
Wednesday | |
Thursday | 5-6 x {1km [5k] (2min)} |
Friday | |
Saturday | |
Sunday |
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. |
Wednesday | |
Thursday | 4 x 1 mile (5m) [2min] (slower runners do 1200m) |
Friday | |
Saturday | |
Sunday |
16/11/20-22/11/20
Monday | |
---|---|
Tuesday | Highgate. |
Wednesday | |
Thursday | 5 x 1 mile (5m) [2min] (slower runners do 1200m) |
Friday | |
Saturday | |
Sunday |
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 |
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: