• February 2nd - 8th

I’ve tweaked it slightly to get some HM pace in there ahead of T Wells in a few weeks time. Might be the only opportunity to practice that. Keep Sunday very easy, just to flush the legs out ahead of track the next day. Any problems just shout, but this is the peak part of the training plan right now, it doesn’t get any tougher you’ll be glad to hear.

MONDAY

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28pts | 15-10-5 Mins (10k)

28 POINTS

10 Mins WU @ Easy Pace RPE: 3

15 Mins @ 10K Pace RPE: 7

10 Mins @ 10K Pace RPE: 7

5 Mins @ 5K Pace RPE: 8

10 Mins CD @ Easy Pace RPE: 3

Recoveries: 2 Minutes

Quality 10k session. These are the runs where the magic happens.

TUESDAY

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5 Points
Done
💪

WEDNESDAY

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28pts | 80 Mins & Strides

28 POINTS

80 Mins @ Easy Pace (RPE: 3)

8 x 100 metre Strides (RPE: 8)
60 Second Recoveries

Try and keep it easy. It all depends on your current level. If slowly adding time to your long run the last 10-20 mins might be tough. Focus on good form. Do those strides and account 15 mins at the end to get them done.

thursday

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5pts | 15 Mins Core (S&C)

5 POINTS

Recoveries: Just 30s between sets. Take a little longer if you start to find it tough.

A really quick 15 minute core workout!! Click on the exercise to view the workout

12pts | 40 Mins Run

12 POINTS

The biggest mistake we can make with these recovery runs is running too fast. This will mean when our harder sessions come round we are still fatigued and not able to put enough effort in to make the necessary gains.

FRIDAY

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Rest Day

0 POINTS

“Rest days are key. Our body adapts and gets stronger when we rest & recovery. Have a good one!”

SATURDAY

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57pts | 3 x 5km (HM)

57 POINTS

2km WU @ Easy Pace (RPE: 2)

5km @ Half Marathon Pace (RPE: 5)
2km @ Easy Pace (RPE: 3)

5km @ Half  Marathon Pace (RPE: 6)
2km @ Easy Pace (RPE: 3)

5km @ Half  Marathon Pace (RPE: 8)

2km CD @ Easy Pace (RPE: 3)

A good session to practice goal pace. Likely to be one of the biggest sessions in your half marathon training plan.

SUNDAY

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21pts | 70 Mins Run

21 POINTS

70 Mins @ Easy Pace (RPE: 3)

Keep the effort level down on these easy runs and focus on good running mechanics.