| Week 1 |
Get You Round |
Week 2 |
Get You Round |
| Sunday |
30 mins brisk walk |
Sunday |
30 mins walk/jog |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
15 min walk/jog |
Tuesday |
15 min walk/jog |
| Wednesday |
Rest |
Wednesday |
Rest |
| Thursday |
15 min walk/jog |
Thursday |
15 min walk/jog |
| Friday |
Rest |
Friday |
Rest |
| Saturday |
15 mins walk/jog |
Saturday |
15 mins walk/job |
| Training objective |
Getting over the inhibitions and mental preparation for a regular training pattern. The amount of running is irrelevant - it's more about being 'out there'. |
Training objective |
Consolidation week |
| Week 3 |
Get You Round |
Week 4 |
Get You Round |
| Sunday |
30 mins walk/jog |
Sunday |
30 mins walk/jog |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
15 mins walk/jog |
Tuesday |
15 mins jog |
| Wednesday |
Rest |
Wednesday |
Rest |
| Thursday |
15 mins walk/jog |
Thursday |
15 mins jog |
| Friday |
Rest |
Friday |
Rest |
| Saturday |
15 mins walk/jog |
Saturday |
15 mins jog |
| Training objective |
Start to move towards more running than walking when out. |
Training objective |
Should be jogging full time of training session. |
| Week 5 |
Get You Round |
Week 6 |
Get You Round |
| Sunday |
30 mins jog |
Sunday |
30 mins jog |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
15 mins jog |
Tuesday |
15 mins jog |
| Wednesday |
Rest |
Wednesday |
Rest |
| Thursday |
15 mins jog |
Thursday |
15 mins jog |
| Friday |
Rest |
Friday |
Rest |
| Saturday |
15 mins jog |
Saturday |
15 mins jog |
| Training objective |
Consolidation week . |
Training objective |
Consolidation week. |
| Week 7 |
Get You Round |
Week 8 |
Get You Round |
| Sunday |
40 mins walk/jog |
Sunday |
50 mins walk/jog |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
15 mins jog |
Tuesday |
20 mins jog |
| Wednesday |
Rest |
Wednesday |
Rest |
| Thursday |
15 mins jog |
Thursday |
20 mins jog |
| Friday |
Rest |
Friday |
Rest |
| Saturday |
15 mins jog |
Saturday |
Circuit in a park - run 1 min continuous then walk 1 min recovery x 10 each |
| Training objective |
Important: warm-up jog and stretch before all sessions and stretch gently after (before you get cold). |
Training objective |
Starting to run longer distances continuously. |
| Week 9 |
Get You Round |
Week 10 |
Get You Round |
| Sunday |
50 mins walk/jog |
Sunday |
60 mins jog/walk |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
20 mins jog |
Tuesday |
25 mins easy |
| Wednesday |
Rest |
Wednesday |
Rest |
| Thursday |
25 mins easy |
Thursday |
25 mins easy |
| Friday |
Rest |
Friday |
Rest |
| Saturday |
Circuit in a park - run 1 min continuous then walk 1 min recovery x 10 each |
Saturday |
Circuit in a park - run 1 min continuous then walk 1 min recovery x 10 each |
| Training objective |
Starting to run short distances continuously. |
Training objective |
Gradually increasing time on the feet - a mental strategy or run 5 mins/walk 1 min for the long run will help you get through 60 mins. |
| Week 11 |
Get You Round |
Week 12 |
Get You Round |
| Sunday |
75 mins run/walk |
Sunday |
75 mins run/walk |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
35 mins easy |
Tuesday |
40 mins easy |
| Wednesday |
Rest |
Wednesday |
Rest |
| Thursday |
35 mins easy |
Thursday |
40 mins easy |
| Friday |
Rest |
Friday |
Rest |
| Saturday |
Circuit in a park - run 1 min continuous then walk 1 min recovery x 10 each |
Saturday |
10 x 1 min running up shallow hill - walk back down recovery |
| Training objective |
15 mins added to the long run - using the 5 mins run/1 min walk strategy. |
Training objective |
Consolidation week - slight increase in the mid week runs. |
| Week 13 |
Get You Round |
Week 14 |
Get You Round |
| Sunday |
75 mins run/walk |
Sunday |
75 mins run/walk |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
45 mins steady |
Tuesday |
45 mins steady |
| Wednesday |
Rest |
Wednesday |
Rest |
| Thursday |
60 mins steady |
Thursday |
60 mins steady |
| Friday |
Rest |
Friday |
Rest |
| Saturday |
10 x 1 min running up shallow hill - walk back down recovery |
Saturday |
10 x 1 min running up shallow hill - walk back down recovery |
| Training objective |
The long runs are going to start to get you tired - refuelling after the long Sunday run and mid week hour run is essential - it's tough but it will start to build the endurance you'll need for the race. |
Training objective |
Consolidation week. |
| Week 15 |
Get You Round |
Week 16 |
Get You Round |
| Sunday |
45 mins run/walk |
Sunday |
10km race |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
45 mins run |
Tuesday |
50 mins easy |
| Wednesday |
Rest |
Wednesday |
Rest |
| Thursday |
20 mins easy |
Thursday |
60 mins easy |
| Friday |
20 mins easy |
Friday |
Rest |
| Saturday |
Rest |
Saturday |
Rest |
| Training objective |
Recovery week! |
Training objective |
An increase in both the long run and total running time in the week. Emphasis is still on building up the distance. Tapering at the end of the week so you are fresh to tackle your first 2 hr run at the start of next week. |
| Week 17 |
Get You Round |
Week 18 |
Get You Round |
| Sunday |
2 hrs easy |
Sunday |
90 mins |
| Monday |
Rest |
Monday |
Rest |
| Tuesday |
30 mins run |
Tuesday |
10 min warm up - alternate 1 min fast/1 min slow x 10 |
| Wednesday |
30 mins run |
Wednesday |
60 mins |
| Thursday |
Rest |
Thursday |
Rest |
| Friday |
20 mins easy |
Friday |
30 mins run |
| Saturday |
Rest |
Saturday |
Rest |
| Training objective |
You've done a big run - the rest of the week is recovery time as you plan your next landmark - a half marathon race. |
Training objective |
Speed session gets you used to running a little quicker than the predicted half marathon pace. |
| Week 19 |
Get You Round |
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| Sunday |
45 mins easy |
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| Monday |
Rest |
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| Tuesday |
30 mins easy |
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| Wednesday |
Rest |
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| Thursday |
30 mins steady |
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| Friday |
Rest |
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| Saturday |
Rest |
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| Training objective |
Taper down week for the race. Eat plenty of carbohydrate in the last 3 days and take on plenty of fluid in the last 24 hrs. |
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| Important: Warm-up jog and stretch before all sessions + stretch gently after (before you get cold). |
