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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