EDF ENERGY birmingham
half marathon
Advanced Schedules - Six Weeks
With a target of getting under 90 minutes, you are clearly a relatively fit person who simply needs to work on more specific aerobic fitness for running. Being fit for swimming, or cycling or any other aerobic activity can be very deceptive but with only six weeks to go, you must use that existing fitness as much as possible. DO get all the training done. DO run a little longer if you are finding the schedule too easy – but with caution to avoid injury. DON’T skip sessions – you haven’t got time to catch up. And finally, DON’T forget that a different discipline will put quite different stresses on your body – remembering for example, that neither cycling or swimming are weight-bearing and that your knees will be the most vulnerable joint.
| TARGET TIME: Sub 1hr 30 mins | ||
| WEEK | SESSION | DURATION |
|---|---|---|
WEEK 1 |
Advice: important you follow schedule closely - no time to waste. |
|
MON |
Rest |
|
TUE |
5 miles easy |
5 miles |
WED |
7 miles fartlek: mix easy running and strides of differing length (15-60 secs) |
7 miles |
THU |
5 miles easy |
5 miles |
FRI |
Rest |
|
SAT |
5 miles easy |
5 miles |
SUN |
10 miles easy |
10 miles |
|
Total = |
32 miles |
|
|
|
WEEK 2 |
Advice: with just five weeks to go, each run matters! |
|
MON |
Rest |
|
TUE |
6 miles easy |
6 miles |
WED |
8 miles fartlek (20mins easy, 20 mins steady, 10 mins fast, 10 mins easy) |
8 miles |
THU |
5 miles easy |
5 miles |
FRI |
Rest |
|
SAT |
7 miles inc 6 x (2 mins stride / 2 mins jog) |
7 miles |
SUN |
12 miles easy |
12 miles |
|
Total = |
38 miles |
|
|
|
WEEK 3 |
Advice: Great work being done - pace now very important. |
|
MON |
Rest |
|
TUE |
7 miles |
7 miles |
WED |
8 miles incl 4 x (4 mins hard / 4 mins jog) |
8 miles |
THU |
6 miles easy |
6 miles |
FRI |
Rest |
|
SAT |
6 miles easy but include 5-6 x 15-20 sec strides |
6 miles |
SUN |
12 miles at a healthy pace |
12 miles |
|
Total = |
39 miles |
|
|
|
WEEK 4 |
Advice: Important week - only three weeks to go so stay focused! |
|
MON |
Rest |
|
TUE |
6 miles easy |
6 miles |
WED |
8 miles incl 12 x (1 min stride / 2 mins jog) |
8 miles |
THU |
6 miles steady |
6 miles |
FRI |
Rest |
|
SAT |
6 miles build-up run: start slowly then gradually faster so last 10 mins hard |
6 miles |
SUN |
13 miles easy - same as race day, but easier! |
13 miles |
|
Total = |
39 miles |
|
|
|
WEEK 5 |
Advice: your last week of good work so make it count! |
|
MON |
Rest |
|
TUE |
6 miles steady |
10 miles |
WED |
8 miles incl 5 x (3 mins hard / 3 mins jog) |
8 miles |
THU |
7 miles easy |
7 miles |
FRI |
Rest |
|
SAT |
6 miles steady |
6 miles |
SUN |
10 miles easy |
10 miles |
|
Total = |
41 miles |
|
|
|
WEEK 6 |
Advice: you've done some excellent work, so take this week easy! |
|
MON |
Rest |
|
TUE |
6 miles easy |
5 miles |
WED |
Rest |
|
THU |
5 miles inc 6-8 x (30-40 sec strides / 2 mins jog) |
5 miles |
FRI |
Rest |
|
SAT |
3 miles "limbering up" slow jog |
3 miles |
SUN |
Race Day! |
|
|
Total = |
26 miles |
