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Run247 8 WEEK Half Marathon Training Schedule

by Editor
Wednesday 26th January 2011
 
 

8 WEEK Half Marathon Training Schedule

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These schedules assume individuals have either been following our previous 5k and 10k training plans or at least have a reasonable base of steady running.

By week four of specific half marathon training – assuming that you started from a solid fitness base – you should be ready to run 13.1 miles any day of the week. You then have to hone your fitness in order to race. The schedule indicates a race at the end of week five, when you check on your current form and (hopefully) get a big injection of confidence.

The steady runs in mid-week will take second place to the interval sessions while the weekend long runs assume prime importance. However, if you feel that eight weeks training is not enough preparation repeat weeks 5 to 7 before doing week eight – follow the schedule as the framework on which you will design and hang your own training patterns. Keep a training diary and refer to it for future reference.


WEEK ONE -
Sunday 1 hour run
Monday 5 miles steady (conversation pace)
Tuesday 6 x 800m (track or grass) at 3 km pace, lap jog recovery
Wednesday Easy 5 miles
Thursday 1 hour run
Friday Rest day
Saturday 6 miles at good pace

WEEK TWO -
Sunday 10 miles steady run
Monday 6 miles easy
Tuesday 6 x 800m (track or grass) at 3 km pace, lap jog recovery
Wednesday 6 miles steady
Thursday 1 hour run
Friday 3 x 1 mile grass
Saturday 3 mile run + 30 mins swim

WEEK THREE -
Sunday 12 miles run
Monday 3 miles easy
Tuesday 8 x 800m (track or grass) at 3 km pace, lap jog recovery
Wednesday 6 miles very easy run off-road
Thursday 8 miles very easy run off-road
Friday 3 x 1 mile grass
Saturday 10km race

WEEK FOUR -
Sunday 3 mile run + 30 mins swim
Monday 8 miles very easy run off-road
Tuesday 8 x 800m (track or grass) at 3 km pace, lap jog recovery
Wednesday 1 hour run in woods or parkland
Thursday 5 x 1 mile grass
Friday 3 mile run + 30 mins swim
Saturday 12 miles run easy

WEEK FIVE -
Sunday 10 miles run good pace
Monday Rest day
Tuesday 10 x 800m (track or grass) at 3 km pace, lap jog recovery
Wednesday 30 mins run woods or parkland
Thursday 12 laps track easy running accelerating down each
Friday Rest day
Saturday Race

WEEK SIX -
Sunday 5 miles easy running AM; 2 miles at 10 miles pace PM
Monday 8 miles very easy run off-road
Tuesday 6 x 800 (5km pace) + 6 x 400 (at 3km pace) + 4 x 200m (at 800m pace)
Wednesday 3 mile run
Thursday 1 mile road or grass + 12 laps track easy running, accelerating down each straight
+ 1 mile road or grass
Friday 8 miles easy
Saturday 15 miles AM + 3 miles PM

WEEK SEVEN -
Sunday 5 miles very easy running AM; 2 miles at 10 miles pace PM
Monday 8 miles very easy run off-road
Tuesday 8 x 800 (3km pace) + 6 x 400 (at 1500m pace) + 4 x 200m (at 800m pace)
Wednesday 3 mile run + 30 mins swim
Thursday 1 mile road or grass + 12 laps track easy running, accelerating down each straight
+ 1 mile road or grass
Friday Rest day
Saturday 15 miles in woods or parkland – with company if possible

WEEK EIGHT -
Sunday 8 miles steady
Monday 8 miles good pace
Tuesday 3 mile run
Wednesday 1 mile road or grass + 12 laps track easy running, accelerating down each straight + 1 mile road or grass
Thursday 5 miles jogging
Friday 5 miles jogging
Saturday Rest day
Sunday Race day
 
 
 
 
 
 
 
 

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