RW's 12-week sub-1:30 Half-Marathon schedules
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1 Page 1 of 7 Search Beginners Training Plans Racing Motivation Women's Running RACING You are looking at: Home : Racing RW's 12-week sub-1:30 Half-Marathon schedules The ultimate schedule for the half Posted: 7 May 2000 by Steve Smythe Target times: 1:20 to 1:29 (race pace: sub-6:52 per mile). You should be capable of either a sub-40 10K, su -1:07 10-miler or a sub-3:15 marathon. Training will be six days a week, with an average weekly mileage of 40 miles. Week One Your first week s target is to run just inside goal half-marathon pace for 10K. This may be difficult if you ar 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. Mon Steady 4M 7:30 28 mins 5/10 Tue Speedwork 6M (inc 5 x 800m, 200m 5K 60 mins 8/10 Wed Steady 6M 7:30 45 mins 6/10 Thu Fartlek 6M (inc 3M fartlek) 6:30-50 mins (20 mins fartlek) 7/10 Sat Easy 4M 8:00 32 mins 4/10
2 Page 2 of 7 Race 10K (plus 1M warm-up/1m cooldown) 6:45 target: 42:00 (plus 25-min 9/10 Total 35M 4hrs 50 Week Two Tue Speedwork 6M (inc 10 x 400m, 200m 5K 50 mins 8/10 Wed Steady 7M 7:30 53 mins 5/10 Thu Threshold 7M (inc 3M THR) 1/2M 50 mins (20 mins THR) 9/10 Sat Hills 6M (inc 8 x 200m hill) Mile 50 mins 6/10 Long run 9M 7:45 70 mins 7/10 Total 38M 5hrs Week Three Tue Speedwork 3 x 1.5M, 400m jog (8M total) 10K 65 mins 9/10 Wed Steady 7M 7:30 53 mins 6/10 Thu Threshold 7M (inc 3M THR) 1/2M 50 mins (20 mins THR) 8/10 Sat Fartlek 7M (inc 3M fartlek) 6:00-50 mins (20 mins fartlek) 5/10 Long run 10M 7:45 77 mins 7/10 Total 42M 5hrs 20 Week Four At the end this week, there is the target of a 10K race. This should be run quicker than the 10K in Week On and certainly inside your goal half-marathon pace. Alternatively, you could run a 10K time trial. Tue Speedwork 4 x 1M, 400m jog (7M total) 10K 65 mins 8/10
3 Page 3 of 7 Wed Steady 8M 7:30 60 mins 6/10 Thu Fartlek 7M (inc 4M fartlek) 6:00-50 mins (30 mins fartlek) 7/10 Race 10K (plus 2M warm-up/1m cooldown) 6:30 target: 40:30 (plus 25-min 9/10 Total 37M 4hrs 45 Week Five Tue Speedwork 5 x 1K, 200m jog (7M total) 5K 60 mins 9/10 Wed Steady 8M 7:30 60 mins 6/10 Thu Threshold 7M (inc 4M THR) 1/2M 50 mins (27 mins THR) 8/10 Sat Hills 6M (inc 10 x 200m hill) Mile 50 mins 6/10 Long run 12M 7:45 93 mins 7/10 Total 43M 5hrs 35 Week Six 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. Tue Speedwork 8 x 500m, 200m jog (7M total) 5K 60 mins 8/10 Wed Steady 7M 7:30 52 mins 6/10 Thu Fartlek 7M (inc 3M fartlek) 6:00-55 mins (20 mins fartlek) 7/10 Time trial 10M (plus 1M warm-up/1m cooldown) 1/2M target: 1:08 (plus 16-min 9/10
4 Page 4 of 7 Total 39M 5hrs Week Seven Tue Speedwork 10 x 300m, 100m jog (6M total) 5K 50 mins 7/10 Wed Steady 9M 7:30 66 mins 6/10 Thu Threshold 7M (inc 4M THR) 1/2M 50 mins (27 mins THR) 8/10 Sat Fartlek 7M (inc 4M fartlek) 6:00-55 mins (30 mins fartlek) 5/10 Long run 13M 7:45 1hr 40 9/10 Total 45M 5hrs 45 Week Eight It may seem strange that we suggest running a 13.1-mile time-trial or race in the build up to... running a 13.1-mile race. But there s a logic, and for this week s target we do suggest you try to hold something in reserve: use it to see how your fitness is progressing and how close you can run to your target time. Don t worry if you can t manage your goal pace in Week Eight, you will gain fitness over the final month and the run itself will increase your chances at the end of Week 12. Tue Speedwork 5 x 1200m, 200m jog (7M total) 10K 60 mins 8/10 Wed Steady 7M 7:30 52 mins 6/10 Thu Hills 7M (inc 10 x 200m) Mile 60 mins 7/10 Sat Easy 4M 8:00 32 mins 3/10 Race/t-trial 13M (plus 1M warm-up/1m cool-down) 7:00 92 mins (plus 16-min 9/10 Total 43M 5hrs 35 Week Nine Mon
5 Page 5 of 7 Tue Speedwork 6 x 800m, 100m jog (7M total) 5K 60 mins 8/10 Wed Steady 5M 8:00 40 mins 5/10 Thu Threshold 7M (inc 4M THR) 1/2M 50 mins (27 mins THR) 7/10 Sat Fartlek 7M (inc 4M fartlek) 6:00-55 mins (30 mins fartlek) 6/10 Long run 14M 7:45 1hr 50 9/10 Total 40M 5hrs 15 Week 10 Mon Easy 3M 8:00 24 mins 4/10 Tue Speedwork 12 x 400m, 100m jog (7M total) 5K 55 mins 8/10 Wed Steady 8M 7:30 60 mins 5/10 Thu Threshold 7M (inc 4M THR) 1/2M 55 mins (27 mins THR) 7/10 Sat Hills 7M (inc 10 x 200m hill) Mile 60 mins 6/10 Long run 15M 7:45 1hr 55 9/10 Total 47M 6hrs 10 Week 11 For this week s 10K target race we are suggesting a flat-out effort: As long as you take it easy after the 10K the effort will enhance your half-marathon prospects the following week. Mon Easy 3M 8:00 24 mins 4/10 Tue Speedwork 3 x 2K, 200m jog (8M total) 10K 60 mins 8/10 Wed Steady 7M 7:30 53 mins 6/10 Thu Fartlek 6M (inc 3M fartlek) 6:00-45 mins (20 mins fartlek) 7/10 Race 10K (plus 1M warm-up/1m cooldown) 6:20 target: 39:30 (plus 16-min 10/10
6 Page 6 of 7 Total 35M 4hrs 20 Week 12 Mon Easy 3M 8:00 24 mins 4/10 Tue Speedwork 8 x 400m, 200m jog (6M total) 5K 50 mins 8/10 Wed Steady 4M 7:30 30 mins 5/10 Thu Easy 4M (inc 6 x 150m strides) 8:00 35 mins 6/10 1/2M Race (plus 1M warm-up/1m cool-down) 6:50 target: 1:29:30 (plus 15-min 10/10 Total 35M 4hrs 30 Previous article: RW's 12-week sub-1:45 Half-Marathon schedules Next article: RW's 12-week sub-1:20 Half-Marathon schedules Half-Marathon schedule RELATED ARTICLES Go The Distance Classic Half-Marathon Schedules RW's Ultimate Half-Marathon schedules Half-Marathon Essential Q&As RW's 10-week sub-1:25 half-marathon... DISCUSS THIS STORY Post a comment Talkback: RW's 12-week sub-1:30 Half-Marathon schedules
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