This plan is aimed at experienced half marathon runners who already feel confident to run 80-90 minutes +
Aimed at runners with experience of both interval training and/or regular racing. The plan is testing and assumes you already have good base of training in place over the previous 6-10 weeks.
The majority of the sessions are runs, but you can replace with cardiovascular cross-training using a bike, rowing machine, swimming or elliptical trainer. You might see cross training included in the plan to – these are labelled as ‘XT’.
Take ownership of the plan and adapt it to suit your situation, background and needs. If you need to swap days run not to do two runs harder than 7/10 effort on back to back days. It’s fine to add more running but always remember you need to recover well to progress and you are better to do a little less than too much. If you are tired, sore, have a cold or are worried about a niggle stop, rest and if necessary speak to a physio or medical expert. Only start on this training plan if you feel confident in your health and we always recommend undergoing a medical check up with a professional before undertaking any running training plan.
The plan is written to time and perceived effort to make it flexible for runners at different levels, running over different terrain and in different weather conditions. As you build confidence you will learn what the right pace is for you on the 0-10 scale of rate of perceived exertion (RPE).
Effort Level 0-10 scale using rate of perceived exertion (RPE)
Week One
Monday
Rest
Tuesday
Warm up: 10 mins easy run at 2-3/10 effort then Main Session: 4 sets of 5 mins at 6-7/10 effort with 90-120s jog recovery finish with a cool down: 5-10 mins easy run at 2-3/10 effort
Wednesday
Rest
Thursday
Run Session: 30 – 40 mins easy run at 2-3/10 effort with the final 10 mins at 6/10 (if you feel good)
Friday
Rest
Saturday
Rest or Run/XT Session: 30 mins easy run at 2-3/10 effort
Sunday
Run Session: 60-70 mins at 2-4/10 effort include short brisk walk breaks as needed
Week Two
Monday
Rest
Tuesday
Warm up: 10 min easy run at 2-3/10 effort then Main Session: 4 sets of 6 mins at 6-7/10 effort with 90-120s jog recovery. Finish with a cool down: 5-10 mins easy run at 2-3/10 effort
Wednesday
Rest
Thursday
Run Session: 30-40 mins easy run at 2-3/10 effort with the final 10 mins at 6/10 (if you feel good)
Friday
Rest
Saturday
Rest or Run/XT Session: 30 mins easy run at 2-3/10 effort
Sunday
Run Session: 70 – 80 mins at 2-4/10 effort include short brisk walk breaks as needed
Week Three
Monday
Rest
Tuesday
Warm up: 10 min easy run at 2-3/10 effort then Main Session: 3 sets of 8 minutes at 6-7/10 effort with 90-120s jog recovery. Finish with a cool down: 5-10 mins easy run at 2-3/10 effort
Wednesday
Rest
Thursday
Run Session: 30-45 min easy run at 2-3/10 effort with the final 10 mins at 6/10 (if feel good)
Friday
Rest
Saturday
Rest or Run/XT session: 30-40 min easy run at 2-3/10 effort
Sunday
Run Session: 80-90 mins at 2-4/10 effort include short brisk walk breaks as needed
Week Four
Monday
Rest
Tuesday
Warm up: 10 min easy run at 2-3/10 effort then Main Session: 5 mins, 4 mins, 3 mins, 2 mins, 1 min with 90 secs recovery. Work between 6/10 & 8-9/10 aim to get faster as you go through. Finish with a cool down: 5-10 min easy run at 2-3/10 effort
Wednesday
Rest
Thursday
Run Session: 30 min easy run at 2-3/10 effort with the final 10 mins at 6/10 (if feel good)
Friday
Rest
Saturday
5-8km time trial or a 30 min easy run or rest if tired
Sunday
Run Session: 60 mins at 2-4/10 effort include short brisk walk breaks as needed
Week Five
Monday
Rest
Tuesday
Warm up: 10 min easy run at 2-3/10 effort then Main Session: 5 sets of 6 minutes at 6-7/10 effort with 90-120s jog recovery. Finish with a cool down: 5-10 min easy run at 2-3/10 effort
Wednesday
Rest
Thursday
Run Session: 45 min run as: 15 mins easy at 2-3/10 then 15 mins steady at 4-5/10, then 15 mins at controlled discomfort 6-7/10 effort
Friday
Rest
Saturday
Rest or Run/XT session: 40-50 min easy run at 2-3/10 effort
Sunday
Run Session: 90-105 mins at 2-4/10 effort include short brisk walk breaks as needed
Week Six
Monday
Rest
Tuesday
Warm up: 10 min easy run at 2-3/10 effort then Main Session: 3 sets of 3 mins, 2 mins, 1 min with 90 secs walk or jog recovery between each effort and 2-3 minutes between sets. Work between 6/10 & 8-9/10. Finish with a cool down: 5-10 min easy run at 2-3/10 effort
Wednesday
Rest
Thursday
Run Session: 40-50 min easy run at 2-3/10 effort
Friday
Rest
Saturday
Rest or Run/XT session: 40-50 min easy run at 2-3/10 effort
Sunday
Run Session: 100-120 mins at 2-4/10 effort include short brisk walk breaks as needed
Week Seven
Monday
Rest
Tuesday
Warm up: 10 min easy run at 2-3/10 effort then Main Session: 3 sets of 10 minutes at 6-7/10 effort with 90-120s jog recovery. Finish with a cool down: 5-10 min easy run at 2-3/10 effort
Wednesday
Rest
Thursday
Run Session: 45 min run as: 15 mins easy at 2-3/10, 15 mins steady at 4-5/10, 15 mins at controlled discomfort 6-7/10 effort
Friday
Rest
Saturday
Rest or Run/XT session: 30-45 min easy at 2-3/10 effort
