Half Marathon – 2 Hrs (Runners world)

Half Marathon Schedule around 2hrs.

It is important to schedule rest or cross training days in-between these training days.

  Day 1 Day 2 Day 3 Day 4
WEEK 1 4M slow 3M slow 4M 3M, timed
WEEK 2 3M easy 3M, with a few 50m bursts 3M easy 5-6M slow
WEEK 3 4M easy 4M, with a few 100m bursts 3M, timed, plus 1M jog 7-8M slow (or 1 hour)
WEEK 4 4M easy 4M, inc several 30-sec bursts 4M 8M slow (or 1 hr)
WEEK 5 4M or 35 mins easy, off-road if possible 4-5M of fast-and-slow, with bursts up the hills (but not down them) 4M or 35 mins easy, off-road if possible 9-10M steady, or 10K race
WEEK 6 3-4M easy on soft ground 1M jog, then 2 x 5 mins fast, with 5-min slow jog recovery 4M easy on grass 9-10M slow
WEEK 7 3-4M easy, off-road if possible 3M, inc a few short bursts 3M on grass Warm up, then 10K race, then 10 mins walking or jogging
WEEK 8 4-5M easy, off-road 1M jog, then 2 x 7-8 mins fast, with 5-min jog recovery 4M on grass, inc several short bursts 11-12M, as slow as you like
WEEK 9 3-4M easy, on soft ground 1M jog, then 2 x 5 mins fast, with 5-min slow jog recovery between 4M easy on grass 9-10M slow
WEEK 10 3M easy, off-road 1M jog, then 1M at race speed, then 1M jog 2M jog Race day

 

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