|
This schedule is suitable for a beginner who aims to
run a half marathon in just under 2h 30min. If you
find the schedule difficult it may be better to
adopt a more gradual schedule, or move onto the 10k
schedule. NB As a guide, 11min 20sec per mile pace
will result in a 2h 28min half marathon.
Weeks to go: 12 Start Date: Tuesday
4th March 2008
The first week ends with a 10k at an easy run/walk. In
week 4 your goal will be to repeat this at a
significantly faster pace
|
Day |
Session |
Distance |
Pace |
Time |
|
Tue 4/3/ |
Slow run/walk |
3M |
12:00 |
approx 40 mins |
|
Thu 6/3/ |
Faster run/walk |
2M |
11:00 |
approx 25 mins |
|
Sun 9/3/ |
Easy run/walk |
6.2M ( 10k) |
13:00 |
approx 80 mins |
|
Total |
|
11M |
|
2hrs 20 |
Weeks to go: 11
|
Day |
Session |
Distance |
Pace |
Time |
|
Tue 11/3 |
Slow run/walk |
4M |
12:00 |
approx 50 mins |
|
Thu 13/3 |
Faster run/walk |
3M |
11:00 |
approx 35 mins |
|
Sun 15/3 |
Easy run/walk |
6M |
12:30 |
approx 75 mins |
|
Total |
|
13M |
|
2hrs 40 |
Weeks to go: 10
|
Day |
Session |
Distance |
Pace |
Time |
|
Tue 18/3 |
Slow run/walk |
5M |
12:00 |
approx 60 mins |
|
Thu 20/3 |
Faster run/walk |
4M |
11:00 |
approx 44 mins |
|
Sun 23/3 |
Easy run/walk |
7M |
12:30 |
approx 90 mins |
|
Total |
|
16M |
|
3hrs 15 |
Weeks to go: 9
At the end this week, you can test yourself over 10k
(6.2M). This should be run quicker than the 10K in
Week One and certainly inside your goal
half-marathon pace.
|
Day |
Session |
Distance |
Pace |
Time |
|
Tue 25/3 |
Slow run/walk |
4M |
12:00 |
approx 48 mins |
|
Thu 27/3 |
Faster run/walk |
3M |
11:00 |
approx 33 mins |
|
Sun 31/3 |
Test run 10k |
6.2M (10K) (plus 1M warm-up/1M cool-down) |
11:00 |
target: 68:00 (plus 25-min jog) |
|
Total |
|
15M |
|
2hrs 55 |
Weeks to go: 8
|
Day |
Session |
Distance |
Pace |
Time |
|
Tue 1/4 |
Slow run/walk |
5M |
12:00 |
approx 60 mins |
|
Thu 3/4 |
Faster run/walk |
4M |
11:00 |
approx 44 mins |
|
Sun 6/4 |
Easy run/walk |
8M |
12:30 |
approx 1hr 40 |
|
Total |
|
17M |
|
3hrs 25 |
Weeks to go: 7
|
Day |
Session |
Distance |
Pace |
Time |
|
Tue 8/4 |
Slow run/walk |
5M |
12:00 |
approx 60 mins |
|
Thu 10/4 |
Faster run/walk |
5M |
11:00 |
approx 55 mins |
|
Sun 13/4 |
Easy run/walk |
9M |
12:30 |
approx 1hr 55 |
|
Total |
|
19M |
|
3hrs 50 |
Weeks to go: 6
|
Day |
Session |
Distance |
Pace |
Time |
|
Tue 15/4 |
Slow run/walk |
5M |
12:00 |
approx 60 mins |
|
Thu 17/4 |
Faster run/walk |
3M |
10:30 |
approx 32 mins |
|
Sun 20/4 |
Easy run/walk |
10M |
12:30 |
approx 2hrs 5 |
|
Total |
|
18M |
|
3hrs 35 |
Weeks to go: 5
|
Day |
Session |
Distance |
Pace |
Time |
|
Tue 22/4 |
Slow run/walk |
5M |
12:00 |
approx 60 mins |
|
Thu 24/4 |
Faster run/walk |
4M |
10:30 |
approx 42 mins |
|
Sun 27/4 |
Easy run/walk |
11M |
12:30 |
approx 2hrs 20 |
|
Total |
|
21M |
|
4hrs |
Weeks
to go: 4
|
Day |
Session |
Distance |
Pace |
Time |
|
Tue 29/4 |
Slow run/walk |
4M |
12:00 |
approx 48 mins |
|
Thu 1/5 |
Faster run/walk |
5M |
11:00 |
approx 55 mins |
|
Sun 4/5 |
Easy run/walk |
12M |
12:30 |
approx 2hrs 30 |
|
Total |
|
21M |
|
4hrs 15 |
Weeks to go: 3
|
Day |
Session |
Distance |
Pace |
Time |
|
Tue 6/5 |
Slow run/walk |
4M |
12:00 |
approx 48 mins |
|
Thu 8/5 |
Faster run/walk |
5M |
10:30 |
approx 53 mins |
|
Sun 11/5 |
Easy run/walk |
13M |
12:30 |
approx 2hrs 40 |
|
Total |
|
22M |
|
4hrs 20 |
Weeks to go: 2
This Week’s Target
For this week’s 10k a flat-out effort is suggested.
As long as you take it easy after the 10K, the
effort will enhance your half-marathon prospects the
following week.
|
Day |
Session |
Distance |
Pace |
Time |
|
Tue 13/5 |
Slow run/walk |
4M |
12:00 |
approx 48 mins |
|
Thu 15/5 |
Faster run/walk |
6M |
11:00 |
approx 66 mins |
|
Sun 18/5 |
Test 10k Race |
6.2M (10K) (plus 1M warm-up/1M cool-down) |
10:30 |
target: 65:00 (plus 25-min jog) |
|
Total |
|
18M |
|
3hrs 25 |
Weeks to go: 1
|
Day |
Session |
Distance |
Pace |
Time |
|
Tue 20/5 |
Slow run/walk |
3M |
12:00 |
approx 36 mins |
|
Thu 22/5 |
Faster run/walk |
3M |
11:30 |
approx 35 mins |
|
Sun 25/5 |
1/2M Race |
(plus 1M warm-up/1M cool-down) |
11:20 |
target: 2:28:30 (plus 25-min jog) |
|
Total |
|
21M |
|
4hrs 5 |
|
