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Discovery Run Half Marathon Training Plan

by Editor
Thursday 26th March 2015
 
 

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

 

8 WEEK Half Marathon Training Schedule


WEEK ONE
Sunday 40 minutes run
Monday Rest day
Tuesday 8 x 400m (track or grass) at 3 km pace, lap jog recovery
Wednesday Easy 5 miles
Thursday 40 minutes run
Friday Rest day
Saturday 5 miles at steady pace

WEEK TWO
Sunday 45 minutes run
Monday 3 miles easy
Tuesday 10 x 400m (track or grass) at 3 km pace, lap jog recovery
Wednesday Rest
Thursday 50 minutes run
Friday Rest day
Saturday Hour bike

WEEK THREE 
Sunday Hour run
Monday 3 miles easy
Tuesday 6 x 600m (track or grass) at 5 km pace, lap jog recovery
Wednesday 6 miles very easy run off-road
Thursday Rest
Friday Easy 3 miles
Saturday 10km race

WEEK FOUR
Sunday 30 minutes easy
Monday 6 miles steady run off-road
Tuesday 5 x 800m (track or grass) at 5 km pace, lap jog recovery
Wednesday 45 minutes
Thursday Rest day
Friday 3 x 1 mile grass
Saturday 8 miles run easy

WEEK FIVE
Sunday 8 miles run good pace
Monday Rest day
Tuesday 6 x 800m (track or grass) at 5 km pace, lap jog recovery
Wednesday 30 mins run woods or parkland
Thursday 12 laps track easy running accelerating down each straight
Friday Rest day
Saturday Race

WEEK SIX 
Sunday 5 miles easy running
Monday 8 miles very easy run off-road
Tuesday 6 x 800 (5km pace) + 4 x 200m (at 800m pace)
Wednesday 3 mile run
Thursday 12 laps track easy running, accelerating down each straight
Friday Rest day
Saturday 10 miles steady

WEEK SEVEN
Sunday 5 miles very easy running AM; 2 miles at 10 miles pace PM
Monday 3 miles very easy run off-road
Tuesday 8 x 800 (5km pace) + 4 x 400 (at 1500m pace) + 2 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 12-15 miles in woods or parkland – with company if possible

WEEK EIGHT
Sunday 3 miles steady
Monday 5 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 Rest
Saturday Race day
 
 
 
 
 
 
 
 

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