| Week 1 |
Sub 2 hr |
Week 2 |
Sub 2 hr |
| Sunday |
30 mins Run |
Sunday |
30 mins Run |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
30 mins Run |
Tuesday |
30 mins Run |
| Wednesday |
Rest |
Wednesday |
Rest |
| Thursday |
30 mins Run |
Thursday |
30 mins Run |
| Friday |
Rest |
Friday |
Rest |
| Saturday |
30 mins Run |
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 2 hr |
Week 4 |
Sub 2 hr |
| Sunday |
30 mins Run |
Sunday |
30 mins Run |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
30 mins Run |
Tuesday |
30 mins Run |
| Wednesday |
Rest |
Wednesday |
Rest |
| Thursday |
30 mins Run |
Thursday |
30 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. |
Training objective |
Getting time on the feet and the start of a gradual build up of training. |
| Week 5 |
Sub 2 hr |
Week 6 |
Sub 2 hr |
| Sunday |
30 mins Run |
Sunday |
30 mins Run |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
30 mins Run |
Tuesday |
30 mins Run |
| Wednesday |
Rest |
Wednesday |
Rest |
| Thursday |
30 mins Run |
Thursday |
30 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 2 hr |
Week 8 |
Sub 2 hr |
| Sunday |
40 mins steady |
Sunday |
60 mins steady |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
30 min Run |
Tuesday |
45 mins easy |
| Wednesday |
Rest |
Wednesday |
Rest |
| Thursday |
30 min Run |
Thursday |
45 mins easy |
| 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 |
10 x 1 min running up shallow hill – walk back down recovery |
| Training objective |
Consolidation week. |
Training objective |
Development of the long run and some hill work to build strength in the legs. |
| Week 9 |
Sub 2 hr |
Week 10 |
Sub 2 hr |
| Sunday |
60 mins steady |
Sunday |
75 mins steady |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
45 mins easy |
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 |
Rest |
| Thursday |
45 mins easy |
Thursday |
45 mins steady |
| Friday |
Rest |
Friday |
Rest |
| Saturday |
10 x 1 min running up shallow hill – walk back down recovery |
Saturday |
10 x 1 min running up shallow hill – walk back down recovery |
| Training objective |
Development of the long run and some hill work to build strength in the legs. |
Training objective |
Lengthening long run – the pace doesn't matter. Introduction of 'speed work' at race pace will accelerate fitness levels. |
| Week 11 |
Sub 2 hr |
Week 12 |
Sub 2 hr |
| Sunday |
75 mins easy |
Sunday |
10 km race |
| Monday |
Rest |
Monday |
Rest |
| 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 |
Rest |
Wednesday |
Rest |
| Thursday |
60 mins easy |
Thursday |
60 mins easy |
| Friday |
Rest |
Friday |
Rest |
| Saturday |
10 x 1 min running up shallow hill – walk back down recovery |
Saturday |
12 x 1 min running up shallow hill – walk back down recovery |
| 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. |
| Week 13 |
Sub 2 hr |
Week 14 |
Sub 2 hr |
| Sunday |
75 min run |
Sunday |
75 min run |
| Monday |
Rest |
Monday |
Rest |
| 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 |
Rest |
Wednesday |
Rest |
| Thursday |
60 mins steady |
Thursday |
60 mins steady |
| Friday |
Rest |
Friday |
Rest |
| Saturday |
12 x 1 min running up shallow hill – walk back down recovery |
Saturday |
12 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. |
Training objective |
Consolidation week. |
| Week 15 |
Sub 2 hr |
Week 16 |
Sub 2 hr |
| Sunday |
45 mins run |
Sunday |
10km race |
| Monday |
Rest |
Monday |
Rest |
| 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 |
Rest |
Wednesday |
Rest |
| Thursday |
30 mins steady |
Thursday |
60 mins steady |
| Friday |
30 mins easy |
Friday |
Rest |
| Saturday |
Rest |
Saturday |
30 min Tempo Run – half marathon speed |
| Training objective |
Recovery week! |
Training objective |
With 3 weeks to go developing speed will help you peak for the big event. The tempo run is the most important as it teaches you to concentrate and hold your pace over a long period of time. |
| Week 17 |
Sub 2 hr |
Week 18 |
Sub 2 hr |
| Sunday |
2 hrs steady |
Sunday |
90 mins |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
45 min run |
Tuesday |
10 min warm up - alternate 1 min fast/1 min slow x 10 |
| Wednesday |
45 mins run |
Wednesday |
60 mins |
| Thursday |
Rest |
Thursday |
Rest |
| Friday |
30 mins easy |
Friday |
30 mins run |
| Saturday |
Rest |
Saturday |
Rest |
| Training objective |
Consolidation week. |
Training objective |
Speed session gets you used to running a little quicker than the predicted half marathon pace. |
| Week 19 |
Sub 2 hr |
|
|
| Sunday |
1 hour easy |
|
|
| Monday |
Rest |
|
|
| Tuesday |
10 min warm up – Alternate 1 min fast/1 min slow x 10 |
|
|
| Wednesday |
30 mins easy |
|
|
| Thursday |
30 mins steady |
|
|
| Friday |
Rest |
|
|
| Saturday |
Rest |
|
|
| 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. |
|
|
| Important: Warm-up jog and stretch before all sessions + stretch gently after (before you get cold). |