EDF ENERGY birmingham
half marathon
Intermediate Schedule - Six Weeks
Getting round a half marathon in under two hours means averaging 6.5 miles per hour – or a pace that is definitely not a fast walk! So you have a relatively limited amount of time in which to sharpen up your fitness and prepare for the 13 miles of the race. There will not be a lot of time for walking in your effort, so there is no time to waste. Start working out how you are going to fit the training in straight away and stick to the schedule as much as you can; don’t make excuses or cut corners – or you’ll be feeling it on race day!
| TARGET TIME: 1 hr 30 mins - 2 hrs | ||
| WEEK | SESSION | DURATION |
|---|---|---|
WEEK 1 |
Advice: you've only six weeks, so a routine is very important - and stick to it. |
Easy Week |
MON |
Rest |
|
TUE |
Easy 30 mins |
30 mins |
WED |
Easy 40 mins |
40 mins |
THU |
Easy 30 mins |
30 mins |
FRI |
Rest |
|
SAT |
Easy 30 mins |
30 mins |
SUN |
Easy 60 mins |
60 mins |
|
Total = |
3 hours 10 |
|
|
|
WEEK 2 |
Advice: important you're on your feet for 90 mins on Sunday, even if it's slow |
Easy Week |
MON |
Rest |
|
TUE |
Easy 45 mins |
45 mins |
WED |
Easy 50 mins - but try one or two faster sections of 20-30 seconds. |
50 mins |
THU |
Easy 30 mins |
30 mins |
FRI |
Rest |
|
SAT |
Easy 45 mins including: 8 x (60 secs faster / 90 secs jog) |
45 mins |
SUN |
Easy 1hr 30 mins |
90 mins |
|
Total = |
4 hours 20 mins |
|
|
|
WEEK 3 |
Advice: Wednesday's important - work out your pace - & keep Tuesday easy. |
Fair Week |
MON |
Rest |
|
TUE |
Easy 45 mins |
45 mins |
WED |
20 mins WU - 20 mins 1/2 Mar Pace - 20 mins WD |
60 mins |
THU |
Easy 30 mins |
45 mins |
FRI |
Rest |
|
SAT |
Steady / Hilly 45 mins |
45 mins |
SUN |
Easy 1hr 45 mins |
1 hr 45 mins |
|
Total = |
5 hours |
|
|
|
WEEK 4 |
Advice: Sunday long run is important. Make sure tue & thur are easy. |
Hard Week |
MON |
Rest |
|
TUE |
Easy 45 mins |
45 mins |
WED |
Steady 75 mins |
75 mins |
THU |
Easy 30 mins |
45 mins |
FRI |
Rest |
|
SAT |
Easy 60 mins incl 10 x (20-30 sec strides - with 2 mins jog recovery) |
60 mins |
SUN |
2 hours easy run |
2 hrs |
|
Total = |
5 hours 45 mins |
|
|
|
WEEK 5 |
Advice: only two weeks to go - and your last week to work hard. Use it! |
Fair Week |
MON |
Rest |
|
TUE |
Easy 45 mins |
45 mins |
WED |
20 mins WU - 35 mins 1/2 Mar Pace - 20 mins WD |
75 mins |
THU |
Easy 30 mins |
30 mins |
FRI |
Rest |
|
SAT |
Easy 45 mins |
45 mins |
SUN |
Easy 60 mins incl 6 x (60-90 sec strides - with 3 mins recovery) |
60 mins |
|
Total = |
4 hours 15 mins |
|
|
|
WEEK 6 |
Advice: all you can do at this stage, is mess up by over-training. Take care! |
Easy Week |
MON |
Rest |
|
TUE |
Easy 45 mins |
45 mins |
WED |
Rest |
30 mins |
THU |
Easy 30 mins with 4-5 strides of 30 secs duration; should feel able to do more. |
30 mins |
FRI |
Easy 20 mins |
20 mins |
SAT |
|
|
SUN |
Race Day! Enjoy the race, have a positive experience to leave you wanting more. |
|
|
Total = |
2 hours 5 mins |
