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RW's 12-week sub-2:00 Half-Marathon schedules
By Steve Smythe
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Target times: from 1:45 to 1:59 (race pace:
sub-9:09 per mile). You should be capable of either a sub-50
10K, a sub-90 10-miler or a sub-4:30 marathon. Training will
be five days a week, with an average weekly mileage of 30
miles.
Week One
This Week’s Target
Your first week’s target is to run just inside goal
half-marathon pace for 10K. This may be difficult if you are
below normal fitness when beginning the schedules, or easy
if you are starting the schedules in good shape. Either way,
progress steadily, and be realistic. If in doubt, it’s maybe
best to start an easier schedule and move up as the weeks
progress.
|
Day |
Session |
Distance |
Pace |
Time |
Intensity |
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Mon |
Rest |
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Tue |
Speedwork |
4M (inc 4 x 600m, 200m jog) |
10K |
40 mins |
8/10 |
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Wed |
Steady |
4M |
9:45 |
39 mins |
6/10 |
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Thu |
Fartlek |
4M (inc 2M fartlek) |
8:00-10:00 |
40 mins (20 mins fartlek) |
7/10 |
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Fri |
Rest |
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Sat |
Easy |
3M |
11:00 |
33 mins |
4/10 |
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Sun |
Race |
10K (plus 1M warm-up/1M cool-down) |
9:00 |
target: 55:00 (plus 22-min jog) |
9/10 |
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Total |
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23M |
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3hrs 50 |
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Week Two
|
Day |
Session |
Distance |
Pace |
Time |
Intensity |
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Mon |
Rest |
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Tue |
Speedwork |
5M (inc 8 x 300m, 200m jog) |
5K |
50 mins |
8/10 |
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Wed |
Steady |
5M |
9:45 |
48 mins |
5/10 |
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Thu |
Threshold |
5M (inc 2.5M THR) |
1/2M |
50 mins (20 mins THR) |
9/10 |
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Fri |
Rest |
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Sat |
Hills |
5M (inc 6 x 150m hill) |
Mile |
50 mins |
6/10 |
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Sun |
Long run |
8M |
10:00 |
80 mins |
7/10 |
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Total |
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28M |
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4hrs 40 |
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Week Three
|
Day |
Session |
Distance |
Pace |
Time |
Intensity |
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Mon |
Rest |
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Tue |
Speedwork |
3 x 1M, 400m jog (6M total) |
10K |
60 mins |
9/10 |
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Wed |
Steady |
5M |
9:45 |
48 mins |
6/10 |
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Thu |
Threshold |
5M (inc 3M THR) |
1/2M |
48 mins (27 mins THR) |
8/10 |
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Fri |
Rest |
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Sat |
Fartlek |
5M (inc 2.5M fartlek) |
7:30-10:00 |
55 mins (25 mins fartlek) |
5/10 |
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Sun |
Long run |
9M |
10:00 |
90 mins |
7/10 |
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Total |
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30M |
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5hrs |
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Week Four
This Week’s Target
At the end this week, there is the target of a 10K race.
This should be run quicker than the 10K in Week One and
certainly inside your goal half-marathon pace.
Alternatively, you could run a 10K time trial.
|
Day |
Session |
Distance |
Pace |
Time |
Intensity |
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Mon |
Rest |
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Tue |
Speedwork |
4 x 800m, 400m jog (6M total) |
10K |
60 mins |
8/10 |
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Wed |
Steady |
6M |
9:45 |
58 mins |
6/10 |
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Thu |
Fartlek |
5M (inc 3M fartlek) |
7:30-10:00 |
55 mins (32 mins fartlek) |
7/10 |
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Fri |
Rest |
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Sat |
Easy |
3M |
11:00 |
33 mins |
3/10 |
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Sun |
Race |
10K (plus 1M warm-up/1M cool-down) |
8:30 |
target: 53:00 (plus 22-min jog) |
10/10 |
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Total |
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28M |
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4hrs 40 |
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Week Five
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Day |
Session |
Distance |
Pace |
Time |
Intensity |
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Mon |
Rest |
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Tue |
Speedwork |
5 x 600m, 200m jog (5M total) |
5K |
55 mins |
9/10 |
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Wed |
Steady |
7M |
9:45 |
68 mins |
6/10 |
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Thu |
Threshold |
5M (inc 3M THR) |
1/2M |
50 mins (27 mins THR) |
8/10 |
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Fri |
Rest |
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Sat |
Hills |
5M (inc 8 x 150m hill) |
Mile |
55 mins |
6/10 |
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Sun |
Long run |
10M |
10:00 |
1hr 40 |
7/10 |
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Total |
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32M |
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5hrs 30 |
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Week Six
This Week’s Target
This week’s target is to run 10 miles at, or near, your
target half-marathon pace. This can be at a race, though
choice may be limited, or in a time trial.
|
Day |
Session |
Distance |
Pace |
Time |
Intensity |
|
Mon |
Rest |
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Tue |
Speedwork |
6 x 400m, 200m jog (5M total) |
5K |
55 mins |
8/10 |
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Wed |
Steady |
5M |
9:45 |
48 mins |
6/10 |
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Thu |
Fartlek |
5M (inc 3M fartlek) |
7:30-10:00 |
55 mins (32 mins fartlek) |
7/10 |
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Fri |
Rest |
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Sat |
Easy |
3M |
11:00 |
33 mins |
3/10 |
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Sun |
Time trial |
10M (plus 1M warm-up/1M cool-down) |
1/2M |
target: 1:30 (plus 20-min jog) |
9/10 |
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Total |
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30M |
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5hrs 10 |
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Week Seven
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Day |
Session |
Distance |
Pace |
Time |
Intensity |
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Mon |
Rest |
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