| Week 1 |
Sub 1 hr 40 mins |
Week 2 |
Sub 1 hr 40 mins |
| Sunday |
60 mins Run |
Sunday |
60 mins Run |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
45 mins Run |
Tuesday |
45 mins Run |
| Wednesday |
30 mins Run |
Wednesday |
30 min run – last 10 mins at half marathon pace |
| Thursday |
45 mins Run |
Thursday |
45 mins Run |
| Friday |
Rest |
Friday |
Rest |
| Saturday |
Circuits of a park alternating 1 min at faster than normal pace / 1 min at slower than normal pace x 10 each |
Saturday |
Circuits of a park alternating 1 min at faster than normal pace / 1 min at slower than normal pace x 10 each |
| Training objective |
Base training for general condition so main training can build on it. |
Training objective |
Consolidation week |
| Week 3 |
Sub 1 hr 40 mins |
Week 4 |
Sub 1 hr 40 mins |
| Sunday |
60 mins Run |
Sunday |
60 mins Run |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
45 mins Run |
Tuesday |
45 mins Run |
| Wednesday |
30 min run – last 10 mins at half marathon pace |
Wednesday |
30 min run – last 10 mins at half marathon pace |
| Thursday |
45 mins Run |
Thursday |
45 mins Run |
| Friday |
Rest |
Friday |
Rest |
| Saturday |
Circuits of a park alternating 1 min at faster than normal pace / 1 min at slower than normal pace x 10 each |
Saturday |
Circuits of a park alternating 1 min at faster than normal pace / 1 min at slower than normal pace x 10 each |
| Training objective |
Getting time on the feet and the start of a gradual build up of training. Beginnings of generating the pace necessary to run at 7 min mile pace. |
Training objective |
Getting time on the feet and the start of a gradual build up of training. Beginnings of generating the pace necessary to run at 7 min mile pace. |
| Week 5 |
Sub 1 hr 40 mins |
Week 6 |
Sub 1 hr 40 mins |
| Sunday |
60 mins Run |
Sunday |
60 mins Run |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
45 mins Run |
Tuesday |
45 mins Run |
| Wednesday |
30 min run – last 10 mins at half marathon pace |
Wednesday |
30 min run – last 10 mins at half marathon pace |
| Thursday |
45 mins Run |
Thursday |
45 mins Run |
| Friday |
Rest |
Friday |
Rest |
| Saturday |
Circuits of a park alternating 1 min at faster than normal pace / 1 min at slower than normal pace x 10 each |
Saturday |
Circuits of a park alternating 1 min at faster than normal pace / 1 min at slower than normal pace x 10 each |
| Training objective |
Consolidation week. |
Training objective |
Consolidation week. |
| Week 7 |
Sub 1 hr 40 mins |
Week 8 |
Sub 1 hr 40 mins |
| Sunday |
60 mins steady |
Sunday |
90 mins steady |
| Monday |
Rest |
Monday |
30 mins easy |
| Tuesday |
45 min Run |
Tuesday |
45 min continuous run including 10 faster pace efforts of between 1 & 3 mins with jog recovery (run as you please) |
| Wednesday |
30 min run – last 10 mins at half marathon pace |
Wednesday |
Rest |
| Thursday |
45 min Run |
Thursday |
45 mins easy |
| Friday |
Rest |
Friday |
30 mins easy |
| Saturday |
Circuits of a park alternating 1 min at faster than normal pace / 1 min at slower than normal pace x 10 each |
Saturday |
Rest |
| Training objective |
Consolidation week. |
Training objective |
Develop long run & faster stretches within the normal steady pace run. |
| Week 9 |
Sub 1 hr 40 mins |
Week 10 |
Sub 1 hr 40 mins |
| Sunday |
90 mins steady |
Sunday |
2 hr steady run |
| Monday |
30 mins easy |
Monday |
30 mins easy |
| Tuesday |
45 min continuous run including 10 faster pace efforts of between 1 & 3 mins with jog recovery (run as you please) |
Tuesday |
45 min continuous run including 10 faster pace efforts of between 1 & 3 mins with jog recovery (run as you please) |
| Wednesday |
Rest |
Wednesday |
30 mins easy |
| Thursday |
30 mins easy |
Thursday |
60 mins easy |
| Friday |
45 mins easy |
Friday |
Rest |
| Saturday |
Rest |
Saturday |
12 x 1 min running up shallow hill – walk back down recovery |
| Training objective |
Develop long run & faster stretches within the normal steady pace run. |
Training objective |
Building the speed necessary to run a 10km with some efforts faster than 10km pace so that half marathon pace becomes more comfortable. |
| Week 11 |
Sub 1 hr 40 mins |
Week 12 |
Sub 1 hr 40 mins |
| Sunday |
90 mins steady |
Sunday |
10 km race |
| Monday |
30 mins easy |
Monday |
30 mins easy |
| Tuesday |
45 min continuous run including 10 faster pace efforts of between 1 & 3 mins with jog recovery (run as you please) |
Tuesday |
Up the clock – run 1 min fast/1 min slow, 2 mins fast/ 2 mins slow, 3 mins fast/3 mins slow/4 mins fast/4 mins slow, 5 mins fast. |
| Wednesday |
60 mins easy |
Wednesday |
30 mins easy |
| Thursday |
30 mins steady |
Thursday |
75 mins easy |
| Friday |
Rest |
Friday |
30 min easy |
| Saturday |
12 x 1 min running up shallow hill – walk back down recovery |
Saturday |
Rest |
| Training objective |
Consolidation week |
Training objective |
Development of ability to run faster than race pace and hold the pace for an increasing amount of time. 10 km race adds to the peaking process. |
| Week 13 |
Sub 1 hr 40 mins |
Week 14 |
Sub 1 hr 40 mins |
| Sunday |
2 hrs steady |
Sunday |
2 hrs steady |
| Monday |
30 mins easy |
Monday |
30 mins easy |
| Tuesday |
10 mins warm up – 20 mins at half marathon pace – 10 min warm down. |
Tuesday |
10 mins warm up – 20 mins at half marathon pace – 10 min warm down. |
| Wednesday |
60 mins steady |
Wednesday |
60 mins steady |
| Thursday |
Morning – 30 mins easy
Afternoon - 30 mins easy |
Thursday |
Morning – 30 mins easy
Afternoon - 30 mins easy |
| Friday |
Rest |
Friday |
Rest |
| Saturday |
15 x 1 min running up shallow hill – walk back down recovery |
Saturday |
15 x 1 min running up shallow hill - walk back down recovery |
| Training objective |
Race pace running is important so that your body gets the ‘feel’ of the speed you want to race at. Twice a day training on some days gives a boost to your endurance, and the afternoon run can sometimes be better because you have ‘warmed-up’ in the morning. |
Training objective |
Consolidation week. |
| Week 15 |
Sub 1 hr 40 mins |
Week 16 |
Sub 1 hr 40 mins |
| Sunday |
1 hr run |
Sunday |
10km race |
| Monday |
30 mins easy |
Monday |
30 mins easy |
| Tuesday |
10 mins warm up – 10 x 200m with 200m walk/jog recovery– 10 min warm down |
Tuesday |
Up the clock – run 1 min fast/1 min slow, 2 mins fast/ 2mins slow, 3 mins fast/3 mins slow/4 mins fast/4 mins slow, 5 mins fast. |
| Wednesday |
30 min easy |
Wednesday |
75 mins easy |
| Thursday |
30 mins steady |
Thursday |
On fairly straight uninterrupted route 10 mins at Half Marathon pace – 5 mins recovery – run 10 min back trying to get to pass your start point |
| Friday |
30 mins easy |
Friday |
Rest |
| Saturday |
Rest |
Saturday |
30 min Tempo Run |
| Training objective |
Recovery week! |
Training objective |
With the 5/10 km race, two interval type sessions and the tempo run this is a very intense week that represents a shift from steady miles to faster pace running. The rest days and easy runs are going to be vital. |
| Week 17 |
Sub 1 hr 40 mins |
Week 18 |
Sub 1 hr 40 mins |
| Sunday |
2 hrs steady |
Sunday |
90 mins – quicker pace |
| Monday |
30 mins easy |
Monday |
Rest |
| Tuesday |
45 min run |
Tuesday |
Morning - 30 mins steady
Afternoon – 12 x 400m at 5km pace / 2 mins recovery between each |
| Wednesday |
45 mins run |
Wednesday |
Morning – 30 mins easy
Afternoon – 60 mins easy |
| Thursday |
Rest |
Thursday |
Morning – 30 mins easy
Afternoon - 20 mins easy – 20 mins at half marathon pace |
| Friday |
30 mins easy |
Friday |
Rest |
| Saturday |
Rest |
Saturday |
30 mins steady |
| Training objective |
Consolidation week. |
Training objective |
Last big week. 5km pace session is the most important. |
| Week 19 |
Sub 1 hr 40 mins |
|
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| Sunday |
1 hour steady |
|
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| Monday |
30 mins easy |
|
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| Tuesday |
10 x 400m at 10 km pace – 2 mins recovery between each |
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| Wednesday |
Morning – 30 mins easy
Afternoon – 40 mins easy |
|
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| Thursday |
20 mins easy – 20 mins at marathon pace |
|
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| Friday |
30 mins steady |
|
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| Saturday |
Rest |
|
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| Training objective |
Taper down week for the race. Eat plenty of carbohydrate in the last 3 days and take on plenty of fluid in the last 24 hrs. |
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| Important: Warm-up jog and stretch before all sessions + stretch gently after (before you get cold). |