Half Marathon

Week beginning

Week

Mon

Tue

Wed

Thur

Fri

Sat

Sun

27-Jul

1

3 m run

2 m run or cross

3 m run

Rest

4 m run

30 min cross

3-Aug

2

3 m run

2 m run or cross

3 m run

Rest

4 m run

30 min cross

10-Aug

3

Strength

3.5 m run

2 m run or cross

3.5 m run

Rest

5 m run

40 min cross

17-Aug

4

work

3.5 m run

2 m run or cross

3.5 m run

Rest

5 m run

40 min cross

24-Aug

5

or

4 m run

2 m run or cross

4 m run

Rest

6 m run

40 min cross

31-Aug

6

light

4 m run

2 m run or cross

4 m run

Rest or easy run

rest

5-K Race

7-Sep

7

stretching

4.5 m run

3 m run or cross

4.5 m run

Rest

7 m run

50 min cross

14-Sep

8

on

4.5 m run

3 m run or cross

4.5 m run

Rest

8 m run

50 min cross

26-Oct

9

Mondays

5 m run

3 m run or cross

5 m run

Rest or easy run

rest

10-K Race

2-Nov

10

5 m run

3 m run or cross

5 m run

Rest

9 m run

60 min cross

9-Nov

11

5 m run

3 m run or cross

5 m run

Rest

10 m run

60 min cross

16-Nov

12

4 m run

3 m run or cross

2 m run

Rest

 Half Marathon