Week | Mon | Tues | Wed | Thur | Fri | Sat | Sun |
1 | Rest | Walk 30mins brisk | Rest | Walk 30mins brisk | Rest | Walk 10mins, run 20mins easy, walk 10min = 40mins | Rest |
2 | Rest | (Run 10mins easy, walk 10mins) x 2 = 40mins | Rest | Walk 10mins, run 15mins easy, walk 10mins = 35mins | Rest | Walk 5mins brisk, run 25mins easy, walk 5mins brisk, walk 5mins easy = 40mins |
Rest |
3 | Rest | Run 30mins easy | Rest | Run 5mins easy, (run 3mins brisk, run 3mins easy or walk) x 3, run 5mins easy |
Rest | Run 40mins easy | Rest |
4 | Rest | Run 35mins easy | Rest | Run 5mins easy, (run 4mins fast, run 3mins easy or walk) x 4, run 5mins easy |
Rest | Run 45mins easy | Rest |
5 | Rest | Run 40mins easy | Rest | Run 30mins easy | Rest | Run 50mins easy | Rest |
6 | Rest | Run 45mins easy | Rest | Run 30mins easy | Rest | Run 55mins easy | Rest |
7 | Rest | Run 40mins easy | Rest | Run 5mins easy, (run 2mins fast, run 2mins easy) x 6, run 5mins easy | Rest | Run 65mins easy | Rest |
8 | Rest | Run 40mins easy | Rest | Run 5mins easy, run 20mins tempo (quicker than normal – but not really hard), run 5mins easy |
Rest | Run 75mins easy | Rest |
9 | Rest | Run 45mins easy | Rest | Run 5mins easy (run 6mins tempo, run 3mins easy) x 4, run 5mins easy | Rest | Run 1hour 30mins easy (walk every 30mins if you need to) | Rest |
10 | Rest | Run 30mins easy | Rest | Run 30mins easy | Rest | Run a 10k this weekend or run 30mins tempo | Rest |
11 | Rest | Run 45mins easy | Rest | Run 10mins easy (run 3mins steady, run 1min faster, jog 2mins) x 4, run 10mins easy |
Rest | Run 1hour 50mins easy (take walk break if you need to) | Rest |
12 | Rest | Run 50mins easy | Rest | Run 10mins easy, (run 2mins fast, run 2mins very easy) x 8, run 10mins easy |
Rest | 90mins easy | Rest |
13 | Rest | Run 20mins easy | Rest | Run 10mins easy, run 25mins at you half marathon pace, run 10mins easy |
Rest | Run 50mins easy | Rest |
14 | Run 30mins easy | Rest | Run 20mins easy | Rest | Run 10mins easy | Rest | Race day – good luck! |