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|