EDF ENERGY birmingham half marathon
Intermediate Schedule - Twelve Weeks
You have twelve weeks in which to get into good enough shape for your target time. Whether you are aiming for 1hr 59 mins 59secs or 1hr 30mins exactly, there is no time like the present to get started. Fitting a new training regime into your normal weekly schedule is as much a mental exercise as physical – only you can be disciplined enough to adhere to the sessions set. If you miss the odd one, make sure it is just that – a rare occurrence. And remember to enjoy running!
| TARGET TIME: 1 hr 30 mins - 2 hrs | ||
| WEEK | SESSION | DURATION |
|---|---|---|
WEEK 1 |
Advice: plenty of time, so let's ease in to it. Keep pace relaxed this week. |
|
MON |
Rest |
|
TUE |
Easy 30 mins |
30 mins |
WED |
Steady 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 hrs 10 mins |
|
|
|
WEEK 2 |
Advice: Most important thing is to develop a routine - and stick to it. |
|
MON |
Rest |
|
TUE |
Easy 35 mins |
35 mins |
WED |
Steady 45 mins |
45 mins |
THU |
Easy 30 mins |
30 mins |
FRI |
Rest |
|
SAT |
Easy 40 mins |
40 mins |
SUN |
Easy 70 mins |
70 mins |
|
Total = |
3 hrs 40 mins |
|
|
|
WEEK 3 |
Advice: with Monday a rest day, make the most of your Sunday long runs. |
|
MON |
Rest |
|
TUE |
Easy 40 mins |
40 mins |
WED |
Steady 50 mins |
50 mins |
THU |
Easy 35 mins |
35 mins |
FRI |
Rest |
|
SAT |
Easy 45 mins incl 6-8 x (1 min at faster pace / 2 mins jog) |
45 mins |
SUN |
Easy 1hr 20 mins |
80 mins |
|
Total = |
4 hrs 10 mins |
|
|
|
WEEK 4 |
Advice: "Time on you feet" is vital - so time to do just that; pace less vital. |
|
MON |
Rest |
|
TUE |
Easy 45 mins |
45 mins |
WED |
Steady 55 mins |
55 mins |
THU |
Easy 40 mins |
40 mins |
FRI |
Rest |
|
SAT |
Easy 50 mins incl 4-6 x (2 mins at faster pace / 3 mins jog) |
50 mins |
SUN |
Easy 1hr 30 mins |
90 mins |
|
Total = |
4 hrs 40 mins |
|
|
|
WEEK 5 |
Advice: more hard work, but remember to enjoy it. Over tired? Do 50%. |
|
MON |
Rest |
|
TUE |
Easy 45 mins |
45 mins |
WED |
Steady 60 mins |
60 mins |
THU |
Easy 40 mins |
45 mins |
FRI |
Rest |
|
SAT |
Easy 45 mins incl 3 x (5 mins faster / 5 mins jog) |
45 mins |
SUN |
Easy 1hr 40 mins |
100 mins |
|
Total = |
4 hrs 55 mins |
|
|
|
WEEK 6 |
Advice: make this a slightly easier "recovery" week. |
|
MON |
Rest |
|
TUE |
Easy 30 mins |
30 mins |
WED |
30 mins easy running with 5-6 gentle strides of 15-20 secs. |
30 mins |
THU |
Easy 20-30 mins. |
30 mins |
FRI |
Rest |
|
SAT |
Easy 40 mins incl 4-6 strides of 30-40 secs. |
40 mins |
SUN |
60 mins easy |
60 mins |
|
Total = |
3hrs 10 mins |
|
|
|
WEEK 7 |
Advice: easier week - with a shorter race! Observe & enjoy the race. |
|
MON |
Rest |
|
TUE |
Easy 35 mins |
35 mins |
WED |
20 mins WU - 4-5 x (2 mins faster / 2 mins jog) - 20 mins WD |
60 mins |
THU |
Easy 30 mins |
30 mins |
FRI |
Rest |
|
SAT |
Easy 20 mins jog |
20 mins |
SUN |
10km Race inc 15 mins WU and WD |
75 mins |
|
Total = |
3 hrs 40 mins |
|
|
|
WEEK 8 |
Advice: These next two weeks are crucial; really apply yourself here. |
|
MON |
Rest |
|
TUE |
Easy 40 mins |
40 mins |
WED |
Steady 60 mins |
60 mins |
THU |
Easy 40 mins |
40 mins |
FRI |
Rest |
|
SAT |
Steady 45 mins incl 8 x (60 secs stride / 2 mins jog) |
45 mins |
SUN |
1 hr 30 mins easy run |
90 mins |
|
Total = |
4 hrs 35 mins |
|
|
|
WEEK 9 |
Advice: Keep reviewing training done - it's great reinforcement! |
|
MON |
Rest |
|
TUE |
Easy 45 mins |
45 mins |
WED |
10 mins easy - 40 mins 1/2 Mar Pace - 10 mins easy |
60 mins |
THU |
Easy 40 mins |
45 mins |
FRI |
Rest |
|
SAT |
Easy 45 mins incl 6-8 x (strides of 20-30 secs / jog till recovered) |
45 mins |
SUN |
1 hr 30 mins easy run |
90 mins |
|
Total = |
4 hrs 45 mins |
|
|
|
WEEK 10 |
Advice: Great work being done - but when schedule says "Easy", do it! |
|
MON |
Rest |
|
TUE |
Easy 45 mins |
45 mins |
WED |
20 mins WU - 6-8 x (2 mins faster / 2 mins jog) - 20 mins WD |
70 mins |
THU |
Easy 45 mins |
45 mins |
FRI |
Rest |
|
SAT |
Easy 30 mins |
45 mins |
SUN |
10km race inc 15 mins WU & WD - or hard 40 mins run with a WU & WD |
75 mins |
|
Total = |
4 hrs 40 mins |
|
|
|
WEEK 11 |
Advice: Your last week of significant training; don't push it to try to catch up. |
|
MON |
Rest |
|
TUE |
Easy 45 mins |
45 mins |
WED |
60 mins steady |
60 mins |
THU |
Easy 30 mins |
30 mins |
FRI |
Rest |
|
SAT |
Easy 45 mins incl 2 x (strides of 1 min, 2mins, 3 mins / same time jog after each) |
45 mins |
SUN |
60 mins easy run |
60 mins |
|
Total = |
4 hrs |
|
|
|
WEEK 12 |
Advice: Err on the side of caution; run easy to start Sunday fresh and ready! |
|
MON |
Rest |
|
TUE |
Easy 30 mins |
30 mins |
WED |
Easy 30 mins incl 5-6 x strides of 15-20 secs / jog to recovery. |
30 mins |
THU |
Rest |
|
FRI |
Easy 30 mins |
30 mins |
SAT |
Rest |
|
SUN |
Race Day! |
|
|
Total = |
3 hrs 30-ish! |
