This training schedule has been designed by our coach Urban Bettag to build up to a half marathon race in November, taking in our 10 mile and 10km club championships along the way. Don't worry if you are not able to sign up for all the races, there are alternatives runs given on each of those days.
To get the most from this schedule, you should read Urban's guide to the Autumn/Winter 2016 schedule.
You can customize this schedule to your times and training preferences, then bookmark the page. The schedule shown is for someone with a 5K time of 20:17.
| Week Start | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| 29/08/16 | 8m | 5m | - or 5m | 6.2m or 8.5m | |||
| ROAD | PARLIAMENT HILL TRACK | ROAD | |||||
| Total miles: 19.2-26.5 | REST DAY | CLUB RUN - MEDIUM STEADY PACED RUN | CORE STRENGTHENING | 3x { 1,500m [5k] (300m Jog) + 2x 300m [1.5k] (100m Walk) }
6,300m FAST / 1,500m RECOVERY / 7,800m TOTAL | Rest day | REST DAY (IF YOU TAKE PART IN THE RELAY) or EASY RUN + STRETCHING (10') | ESSEX WAY RELAY - CLUB TARGET RACE or LONG SLOW DISTANCE (FLAT ROUTE) |
| 05/09/16 | 8m | 5m | 9.5m | ||||
| ROAD | ROAD | ROAD | |||||
| Total miles: 22.5 | REST DAY | CLUB RUN - MEDIUM STEADY PACED RUN | CORE STRENGTHENING | LYDIARD HILLS SESSION AROUND PARLIAMENT HILL
10' W/U + 4x 1.3km [5km] (3' REST) + 10' C/D | Rest day | CORE STRENGTHENING | LONG SLOW DISTANCE (UNDULATING ROUTE) |
| 12/09/16 | 8m | 5m | 3.1m | 10.5m | |||
| ROAD | PARLIAMENT HILL TRACK | TRAIL | ROAD | ||||
| Total miles: 26.6 | REST DAY | CLUB RUN - MEDIUM STEADY PACED RUN | CORE STRENGTHENING | 3x { 1,600m [10k] (200m Jog) + 2x 400 [5k] (200m Jog) } (400m Jog)
6,300m FAST / 2,000m RECOVERY / 9,200m TOTAL | Rest day | LOCAL parkrun (HIGHBURY, HAMPSTEAD, ALLY PALLY) | LONG SLOW DISTANCE (FLAT ROUTE) |
| 19/09/16 | 8m | 5m | - or 5m | 13.1m or 9m | |||
| ROAD | PARLIAMENT HILL TRACK | ROAD | |||||
| Total miles: 22-31.1 | REST DAY | CLUB RUN - MEDIUM STEADY PACED RUN | CORE STRENGTHENING | 6x { 600m (5k) [200m Jog] 200m (1.5k) [200m Jog) }
4,800m FAST / 2,400m RECOVERY / 7,200m TOTAL | Rest day | REST DAY (IF YOU TAKE PART IN THE HALF MARATHON) or 10' W/U + 4x 1.2km HILL CIRCUIT AROUND PARLIAMENT HILL (3' REST) + 10' C/D | EALING HALF MARATHON - CLUB TARGET RACE or LONG SLOW DISTANCE (UNDULATING ROUTE) |
| 26/09/16 | 8m | 5m | - or 5m | 6.2m or 10m | |||
| ROAD | PARLIAMENT HILL TRACK | ROAD | |||||
| Total miles: 19.2-28 | REST DAY | CLUB RUN - MEDIUM STEADY PACED RUN | CORE STRENGTHENING | 4x 1,000m (5k) [200m Jog] + 5x 400m (3k) [45'']
6,000m FAST / 600m RECOVERY / 6,600m TOTAL | Rest day | REST DAY (IF YOU TAKE PART IN THE 10K) or EASY RUN + STRETCHING (10') | REGENT'S PARK 10k - CLUB TARGET RACE or LONG SLOW DISTANCE (FLAT ROUTE) |
| 03/10/16 | 8m | 5m | 5m | 5m | 11m | ||
| ROAD | ROAD | PARLIAMENT HILL TRACK | ROAD | ROAD | |||
| Total miles: 34 | REST DAY | CLUB RUN - MEDIUM STEADY PACED RUN | RUNNING ABCs + SHORT EASY RUN | 3x 2,000m [ALTERNATE 5k/10k] (400m JOG RECOVERY)
6,000m FAST / 800m RECOVERY / 6,800m TOTAL | Rest day | EASY RUN + STRETCHING (10') | LONG SLOW DISTANCE (UNDULATING ROUTE) |
| 10/10/16 | 8m | 6m | 5m | - or 5m | 10m or 12m | ||
| ROAD | ROAD | PARLIAMENT HILL TRACK | ROAD | ||||
| Total miles: 29-36 | REST DAY | CLUB RUN - MEDIUM STEADY PACED RUN | EASY RECOVERY RUN + 8x 100m STRIDES | 10' [10m] (3' REST) + 2,000m [ALTERNATE 5k/10k] (400m JOG RECOVERY) + 4x 400m (5k) [45'' REST]
5 ,600m FAST / 400m RECOVERY / 6,000m TOTAL | Rest day | REST DAY (IF YOU TAKE PART IN THE 10m) or EASY RUN + STRETCHING (10') | CABBAGE PATCH 10m - CLUB CHAMPIONSHIP RACE or LONG SLOW DISTANCE (FLAT ROUTE) |
| 17/10/16 | 8m | 6m | 5m | 5m | 10m | ||
| ROAD | ROAD | PARLIAMENT HILL TRACK | ROAD | ROAD | |||
| Total miles: 34 | REST DAY | CLUB RUN - MEDIUM STEADY PACED RUN | EASY RECOVERY RUN + 8x 100m STRIDES | 1,600m [10k] (400m JOG RECOVERY) + 5x 600m[5k] (200m JOG RECOVERY) + 1,600m [10k]
6,200m FAST / 1,400m RECOVERY / 7,600m TOTAL | Rest day | 10' W/U + 4x 1.2km HILL CIRCUIT AROUND PARLIAMENT HILL (3' REST) + 10' C/D | LONG SLOW DISTANCE (UNDULATING ROUTE) |
| 24/10/16 | 8m | 6m | 5m | 3.1m | 11m | ||
| ROAD | ROAD | PARLIAMENT HILL TRACK | TRAIL | ROAD | |||
| Total miles: 33.1 | REST DAY | CLUB RUN - MEDIUM STEADY PACED RUN | EASY RECOVERY RUN + 8x 100m STRIDES | 4x 1,000m [5k] (400m JOG RECOVERY) + 4x 400m [3k] (45'' REST) + 4x 100m [1m] (100m WALK RECOVERY)
6,000m FAST / 1,500m RECOVERY / 7,500m TOTAL | Rest day | LOCAL parkrun (HIGHBURY, HAMPSTEAD, ALLY PALLY) | LONG SLOW DISTANCE (FLAT ROUTE) |
| 31/10/16 | 8m | 8.5m | 5m | - or 5m | 6.2m or 12m | ||
| ROAD | ROAD | PARLIAMENT HILL TRACK | ROAD | ||||
| Total miles: 27.7-38.5 | REST DAY | CLUB RUN - MEDIUM STEADY PACED RUN | STEADY PACED MEDIUM DISTANCE RUN / CLUB RUN | 6x 700m [10k] (100m Walk Recovery). 400m Recovery Jog, 6x 300m [5k] (100m Walk Recovery)
6,000m Running and 1,400m Recovery, in total 7,400m. | Rest day | REST DAY (IF YOU TAKE PART IN THE 10k) or EASY RUN + STRETCHING (10') | REGENT'S PARK 10k - CLUB CHAMPIONSHIP RACE or LONG SLOW DISTANCE (UNDULATING ROUTE) |
| 07/11/16 | 8m | 6m | 5m | - or 5m | 13.1m or 13m | ||
| ROAD | ROAD | PARLIAMENT HILL TRACK | ROAD | ||||
| Total miles: 32-37.1 | REST DAY | CLUB RUN - MEDIUM STEADY PACED RUN | EASY RECOVERY RUN + 8x 100m STRIDES | 4x 1,600m [10k] (3' REST) + 5x 200m [3k] (200m JOG BACK)
7,400m FAST / 9' + 800m RECOVERY / 8,200m TOTAL | Rest day | REST DAY (IF YOU TAKE PART IN THE HALF MARATHON) or LYDIARD HILLS SESSION AROUND PARLIAMENT HILL 10' W/U + 4x 1.3km [5km] (3' REST) + 10' C/D | GRAND UNION CANAL HALF MARATHON - CLUB TARGET RACE or LONG SLOW DISTANCE (FLAT ROUTE) |
| 14/11/16 | 8m | 6m | 5m | - or 5m | 13.1m or 12.5m | ||
| ROAD | ROAD | PARLIAMENT HILL TRACK | ROAD | ||||
| Total miles: 31.5-37.1 | REST DAY | CLUB RUN - MEDIUM STEADY PACED RUN | EASY RECOVERY RUN + 8x 100m STRIDES | 4x 1200m [10k] (400m JOG RECOVERY) + 2x 600m [5k] (200m JOG RECOVERY)
6,000m FAST / 1,400m RECOVERY / 7,400m TOTAL | Rest day | REST DAY (IF YOU TAKE PART IN THE HALF MARATHON) or EASY RUN + STRETCHING (10') | ST. NEOTS HALF MARATHON - CLUB TARGET RACE or LONG SLOW DISTANCE (FLAT ROUTE) |
