ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
12 x 9-day cycles. Amounts to a little under 15 and a half weeks. 5 runs/cycle is ~4 runs/week, 4 runs/cycle is ~3 runs/week, 3 runs/cycle is ~2 runs/week. 3 run/cycle allows for 2 rest days between runs.
2
Cycle\Day123456789
3
C1C1 Long (6-10K)C1 CrossC1 Easy (5K)
C1 Rest/Pace/Easy (5K)
C1 Rest/Cross/Easy (6K)
C1 Rest/Cross
C1 Speed (Tempo or parkrun)
C1 StrengthC1 Rest
4
C2C2 Long (8-11K)C2 CrossC2 Easy (5K)
C2 Rest/Pace/Easy (5K)
C2 Rest/Cross/Easy (6K)
C2 Rest/Cross
C2 Speed (Tempo or parkrun)
C2 StrengthC2 Rest
5
C3C3 Long (10-12K)C3 CrossC3 Easy (6K)
C3 Rest/Pace/Easy (6K)
C3 Rest/Cross/Easy (8K)
C3 Rest/CrossC3 Speed (Int or parkrun)C3 StrengthC3 Rest
6
C4C4 Long (11-13K)C4 CrossC4 Easy (6K)
C4 Rest/Pace/Easy (6K)
C4 Rest/Cross/Easy (8K)
C4 Rest/Cross
C4 Speed (Tempo or parkrun)
C4 StrengthC4 Rest
7
C5C5 Long (13-14K)C5 CrossC5 Easy (6K)
C5 Rest/Pace/Easy (6K)
C5 Rest/Cross/Easy (10K)
C5 Rest/CrossC5 Speed (Int or parkrun)C5 StrengthC5 Rest
8
C6C6 5K RACEC6 CrossC6 Easy (6K)
C6 Rest/Pace/Easy (6K)
C6 Rest/Cross/Easy (10K)
C6 Rest/Cross
C6 Speed (Tempo or parkrun)
C6 StrengthC6 Rest
9
C7C7 Long (15K)C7 CrossC7 Easy (7K)
C7 Rest/Pace/Easy (7K)
C7 Rest/Cross/Easy (11K)
C7 Rest/CrossC7 Speed (Int or parkrun)C7 StrengthC7 Rest
10
C8C8 Long (16-18K)C8 CrossC8 Easy (5-7K)
C8 Rest/Pace/Easy (7K)
C8 Rest/Cross/Easy (11K)
C8 Rest/Cross
C8 Speed (Tempo or parkrun)
C8 StrengthC8 Rest
11
C9C9 10K RACEC9 CrossC9 Easy (8K)
C9 Rest/Pace/Easy (8K)
C9 Rest/Cross/Easy (13K)
C9 Rest/CrossC9 Speed (Int or parkrun)C9 StrengthC9 Rest
12
C10C10 Long (18-21K)C10 CrossC10 Easy (5-8K)
C10 Rest/Pace/Easy (8K)
C10 Rest/Cross/Easy (13K)
C10 Rest/Cross
C10 Speed (Tempo or parkrun)
C10 Strength
C10 Rest
13
C11C11 Long (20-24K)C11 CrossC11 Easy (5-8K)
C11 Rest/Pace/Easy (6K)
C11 Rest/Cross/Easy (10K)
C11 Rest/CrossC11 Pace/Easy
C11 Strength
C11 Rest
14
C12
C12 Long/Pace (10K)
C12 Cross (not strength)
C12 Rest/Pace/Easy (6K)
C12 RestC12 Easy (6K)C12 RestC12 Rest/Easy (2-3K)C12 RestHalf Marathon!
15
Notes:
16
Half Marathon on a Sunday
1. "Long" is a long slow run at your "easy" pace - i.e. you can easily hold a conversation while running.
17
MONTUEWEDTHUFRISATSUN
- Where there is a 5K or 10K race indicated, don't worry if unavailable.
18
C1 Long (6-10K)C1 CrossC1 Easy (5K)
- If you are doing a race you may well need to rearrange the schedule
19
C1 Rest/Pace/Easy (5K)
C1 Rest/Cross/Easy (6K)
C1 Rest/Cross
C1 Speed (Tempo or parkrun)
C1 StrengthC1 RestC2 Long (8-11K)
- "Pace" means to run at the pace you are aiming for in the HM - more experienced runners only.
20
C2 CrossC2 Easy (5K)
C2 Rest/Pace/Easy (5K)
C2 Rest/Cross/Easy (6K)
C2 Rest/Cross
C2 Speed (Tempo or parkrun)
C2 Strength
- C8, C10 & C11 have variable distance long runs for those who want to run further than 21K before the race.
21
C2 RestC3 Long (10-12K)C3 CrossC3 Easy (6K)
C3 Rest/Pace/Easy (6K)
C3 Rest/Cross/Easy (8K)
C3 Rest/Cross
2. "Cross" is cross training - typically lower impact exercise such as swim, cycle, walk, yoga.
22
C3 Speed (Int or parkrun)
C3 StrengthC3 RestC4 Long (11-13K)C4 CrossC4 Easy (6K)C4 Rest/Pace/Easy (6K)
- Strength training can also be done on a cross training day
23
C4 Rest/Cross/Easy (8K)
C4 Rest/Cross
C4 Speed (Tempo or parkrun)
C4 StrengthC4 RestC5 Long (13-14K)C5 Cross
3. "Rest/Pace/Easy": People who want 5 runs per cycle choose "Pace" or "Easy".
24
C5 Easy (6K)
C5 Rest/Pace/Easy (6K)
C5 Rest/Cross/Easy (10K)
C5 Rest/Cross
C5 Speed (Int or parkrun)
C5 StrengthC5 Rest
- People who want 3 or 4 runs per cycle choose "Rest"
25
C6 5K RACEC6 CrossC6 Easy (6K)
C6 Rest/Pace/Easy (6K)
C6 Rest/Cross/Easy (10K)
C6 Rest/Cross
C6 Speed (Tempo or parkrun)
4. "Easy": run at your easy pace.
26
C6 StrengthC6 RestC7 Long (15K)C7 CrossC7 Easy (7K)
C7 Rest/Pace/Easy (7K)
C7 Rest/Cross/Easy (11K)
5. "Rest/Pace/Easy": People who want 4 or 5 runs per cycle choose "Pace" or "Easy" to preference.
27
C7 Rest/Cross
C7 Speed (Int or parkrun)
C7 StrengthC7 RestC8 Long (16-18K)C8 CrossC8 Easy (5-7K)
- People who want 3 runs per cycle choose "Rest".
28
C8 Rest/Pace/Easy (7K)
C8 Rest/Cross/Easy (11K)
C8 Rest/Cross
C8 Speed (Tempo or parkrun)
C8 StrengthC8 RestC9 10K RACE
6. "Rest/Cross": Your choice, unless you are running 3 times per cycle - in that case do some cross training.
29
C9 CrossC9 Easy (8K)
C9 Rest/Pace/Easy (8K)
C9 Rest/Cross/Easy (13K)
C9 Rest/Cross
C9 Speed (Int or parkrun)
C9 Strength
7. "Speed": Either Intervals, Tempo, or parkrun e.g.:
30
C9 RestC10 Long (18-21K)C10 CrossC10 Easy (5-8K)
C10 Rest/Pace/Easy (8K)
C10 Rest/Cross/Easy (13K)
C10 Rest/Cross
- Intervals: 10 min warm up, 10 x 30s fast w/ 3 min recoveries, 10 min cool down
31
C10 Speed (Tempo or parkrun)
C10 StrengthC10 RestC11 Long (20-24K)C11 CrossC11 Easy (5-8K)C11 Rest/Pace/Easy (6K)
- Tempo: 10 min wu, 30 - 60 mins Tempo or parkrun pace ("comfortably hard"), 10 min cd
32
C11 Rest/Cross/Easy (10K)
C11 Rest/CrossC11 Pace/EasyC11 StrengthC11 Rest
C12 Long/Pace (10K)
C12 Cross (not strength)
- parkrun: Assuming you run parkrun for speed, go to your parkrun and see what you can do!
33
C12 Rest/Pace/Easy (6K)
C12 RestC12 Easy (6K)C12 Rest
C12 Rest/Easy (2-3K)
C12 RestHalf Marathon!
- C11 & 12 do not have Speed workouts.
34
8. "Strength": Strength workout of your choice - or see my strength circuits
35
9. "Rest" Take a break. Except in C12, where you get to run a Half Marathon!! :)
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100