| A | LONG SLOW DISTANCE (LSD) - 8 -12 Miles easy running. This session builds up stamina and gets the body used to the half-marathon distance. |
| B | INTERVAL 6 x 800m (or 2min 45 sec) with a 3 min rest after each 800m run . This session is to get used to running faster than half marathon race pace. |
| C | FARTLEK (5Miles or 30 min) Run up hills fast stride down quickly - jog flat sections. - to be run on hilly course. eg forest track. Develops ability to recover quickly after uphill sections. |
| D | EASY JOG 3-5 Miles depending on how you feel. Tired - 3 miles. More if OK -This is a rest session |
| E | TIME TRIAL (TT) Fast run at 90% effort on same course each time so that improvement can be measured. TT(1) 5 Miles, TT(2) 3 Miles - This develops speed and will improve LSD time also. |
DAY |
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RACE
WEEK |
| MON | D(3) | D(3) | D(4) | D(5) | D(5) | D(5) | D(5) | D(5) |
| TUE | D(3) | D(4) | B(4) | C(5) | B(4) | C(5) | B(4) | D(5) |
| WED | C(5) | B(4) | D(5) | A(8) | D(5) | A(10) | D(5) | C(5) |
| THU | D(3) | D(4) | C(5) | B(4) | C(5) | B(4) | C(5) | D(5) |
| FRI | D(3) | D(5) | D(5) | D(5) | D(5) | D(5) | D(5) | D(4) |
| SAT | TT(2) | TT(2) | TT(1) | TT(2) | TT(1) | TT(2) | TT(1) | REST |
| SUN | A(8) | A(9) | A(10) | A(11) | A(12) | A(12) | A(8) | RACE |
| TOTAL | 28M | 32M | 38M | 41M | 41M | 44M | 37M | 37M |
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