Training Schedules

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	Rest	2M easy, then 4 x 400m, with 400m or 3-min jog recoveries, then 2M easy	Rest	Rest	Rest	2-2.5M easy, 2M faster, jog to finish	2-3M easy
Week 2	Rest	2M easy, then 4 x 600m or 2 mins, with 400m or 3-min jog recoveries, then 2M easy	Rest	Rest	Rest	15 mins easy, 15 mins fast but controlled, jog to finish	3-4M easy
Week 3	Rest	2-2.5M easy, then 4 x 800m or 3 mins, with 400m or 3-4 min jog recoveries, then 2M easy	Rest	Rest	Rest	30-40 mins relaxed, inc hills	4-6M easy
Week 4	Rest	2M easy, then 8 x 400m or 70-80 secs, with 400m or 3-min recoveries, then 2M easy	Rest	Rest	Rest	5M, first half at 70%, second at 85%	5-7M easy
Week 5	Rest	2M easy, then 8 x 500m or 90-100 secs, with 400m or 3-min recoveries, then 2M easy	Rest	Rest	Rest	35-45 mins fartlek with varied efforts and recoveries	6-7M easy
Week 6	Rest	2-2.5M easy, then 5 x 800m or 3 mins, with 400m or 3-min jog recoveries, then 2-2.5M easy	Rest	Rest	Rest	6-7.5M gradual acceleration in 2.5M segments, ie 70%-80%-90%	7-8M easy
Week 7	Rest	2-3M easy, then 10 x 400m or 70-80 secs, then 400m or 2-3-min jog recoveries, then 2-3M easy	Rest	Rest	Rest	Warm up, then 4 x 1M or 5.5-6min, with 3-4 min recoveries, then cool down	7-9M easy
Week 8	Rest	2-3M easy, then 5-6x 500m or 90-100 secs, with 400m or 2-3 min jog recoveries, then 2-3M easy	Rest	4-5M easy	Rest	Rest	RACE

Half Marathon Training Schedule

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Stretch & Strengthen	3 m run	2 m run	3 m run + strength	Rest	30 min cross	4 m run
2	Stretch & Strengthen	3 m run	2 m run	3 m run + strength	Rest	30 min cross	4 m run
3	Stretch & Strengthen	3.5 m run	2 m run	3.5 m run + strength	Rest	40 min cross	5 m run
4	Stretch & Strengthen	3.5 m run	2 m run	3.5 m run + strength	Rest	40 min cross	5 m run
5	Stretch & Strengthen	4 m run	2 m run	4 m run + strength	Rest	40 min cross	6 m run
6	Stretch & Strengthen	4 m run	2 m run	4 m run + strength	Rest or easy run	Rest	5-K Race
7	Stretch & Strengthen	4.5 m run	3 m run	4.5 m run + strength	Rest	50 min cross	7 m run
8	Stretch & Strengthen	4.5 m run	3 m run	4.5 m run + strength	Rest	50 min cross	8 m run
9	Stretch & Strengthen	5 m run	3 m run	5 m run + strength	Rest or easy run	Rest	10-K Race
10	Stretch & Strengthen	5 m run	3 m run	5 m run + strength	Rest	60 min cross	9 m run
11	Stretch & Strengthen	5 m run	3 m run	5 m run + strength	Rest	60 min cross	10 m run
12	Stretch & Strengthen	4 m run	3 m run	2 m run	Rest	Rest	Half Marathon

Note: the training timetables above are purely suggestions; your training should take into account your current level of fitness, how long you have until the race and any medical conditions. If you have any concerns, please consultant your Doctor before commencing with a new programme. If you are looking for a more challenging schedule then please email us.

10K Training Schedule

Half Marathon Training Schedule