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Sub 2hr:30 Half Marathon Schedule

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RW's 12-week sub-2:30 Half-Marathon schedule
By Steve Smythe

http://www.runnersworld.co.uk/news/images/racing.gif

http://www.runnersworld.co.uk/t.gif

Target times: 2:15 to 2:30 (run/walk) (race pace: sub-11:26 per mile). You should be capable of either a sub-1:05 10K, a sub-1:55 10-miler or a sub-6:00 marathon. Training will be three days a week, with an average weekly mileage of 15 miles.

Week One

This Week’s Target
Your first week’s target is to run just inside goal half-marathon pace for 10K. This may be difficult if you are 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.

Day

Session

Distance

Pace

Time

Intensity

Tue

Slow run/walk

3M

12:00

approx 40 mins

4/10

Thu

Faster run/walk

2M

11:00

approx 25 mins

6/10

Sun

Easy run/walk

6M

13:00

approx 78 mins

7/10

Total

 

11M

 

2hrs 20

 

Week Two

Day

Session

Distance

Pace

Time

Intensity

Tue

Slow run/walk

4M

12:00

approx 50 mins

5/10

Thu

Faster run/walk

3M

11:00

approx 35 mins

7/10

Sun

Easy run/walk

6M

12:30

approx 75 mins

8/10

Total

 

13M

 

2hrs 40

 

Week Three

Day

Session

Distance

Pace

Time

Intensity

Tue

Slow run/walk

5M

12:00

approx 60 mins

5/10

Thu

Faster run/walk

4M

11:00

approx 44 mins

7/10

Sun

Easy run/walk

7M

12:30

approx 90 mins

8/10

Total

 

16M

 

3hrs 15

 

Week Four

This Week’s Target
At the end this week, there is the target of a 10K race. This should be run quicker than the 10K in Week One and certainly inside your goal half-marathon pace. Alternatively, you could run a 10K time trial.

Day

Session

Distance

Pace

Time

Intensity

Tue

Slow run/walk

4M

12:00

approx 48 mins

5/10

Thu

Faster run/walk

3M

11:00

approx 33 mins

7/10

Sun

Race

10K (plus 1M warm-up/1M cool-down)

11:00

target: 68:00 (plus 25-min jog)

10/10

Total

 

15M

 

2hrs 55

 

Week Five

Day

Session

Distance

Pace

Time

Intensity

Tue

Slow run/walk

5M

12:00

approx 60 mins

5/10

Thu

Faster run/walk

4M

11:00

approx 44 mins

7/10

Sun

Easy run/walk

8M

12:30

approx 1hr 40

8/10

Total

 

17M

 

3hrs 25

 

Week Six

This Week’s Target
For most groups, 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. We haven’t put a race target in for the this run-walk group, though it would be possible to do a 10-miler as part of the training that weekend.

Day

Session

Distance

Pace

Time

Intensity

Tue

Slow run/walk

5M

12:00

approx 60 mins

5/10

Thu

Faster run/walk

5M

11:00

approx 55 mins

7/10

Sun

Easy run/walk

9M

12:30

approx 1hr 55

8/10

Total

 

19M

 

3hrs 50

 

Week Seven

Day

Session

Distance

Pace

Time

Intensity

Tue

Slow run/walk

5M

12:00

approx 60 mins

5/10

Thu

Faster run/walk

3M

10:30

approx 32 mins

7/10

Sun

Easy run/walk

10M

12:30

approx 2hrs 5

8/10

Total

 

18M

 

3hrs 35

 

Week Eight

Day

Session

Distance

Pace

Time

Intensity

Tue

Slow run/walk

5M

12:00

approx 60 mins

5/10

Thu

Faster run/walk

4M

10:30

approx 42 mins

7/10

Sun

Easy run/walk

11M

12:30

approx 2hrs 20

8/10

Total

 

21M

 

4hrs

 

Week Nine

Day

Session

Distance

Pace

Time

Intensity

Tue

Slow run/walk

4M

12:00

approx 48 mins

5/10

Thu

Faster run/walk

5M

11:00

approx 55 mins

7/10

Sun

Easy run/walk

12M

12:30

approx 2hrs 30

8/10

Total

 

21M

 

4hrs 15

 

Week 10

Day

Session

Distance

Pace

Time

Intensity

Tue

Slow run/walk

4M

12:00

approx 48 mins

5/10

Thu

Faster run/walk

5M

10:30

approx 53 mins

7/10

Sun

Easy run/walk

13M

12:30

approx 2hrs 40

8/10

Total

 

22M

 

4hrs 20

 

Week 11

This Week’s Target
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.

Day

Session

Distance

Pace

Time

Intensity

Tue

Slow run/walk

4M

12:00

approx 48 mins

5/10

Thu

Faster run/walk

6M

11:00

approx 66 mins

7/10

Sun

Race

10K (plus 1M warm-up/1M cool-down)

10:30

target: 65:00 (plus 25-min jog)

10/10

Total

 

18M

 

3hrs 25

 

Week 12

Day

Session

Distance

Pace

Time

Intensity

Tue

Slow run/walk

3M

12:00

approx 36 mins

5/10

Thu

Faster run/walk

3M

11:30

approx 35 mins

7/10

Sun

1/2M Race

(plus 1M warm-up/1M cool-down)

11:20

target: 2:28:30 (plus 25-min jog)

10/10

Total

 

21M

 

4hrs 5

 

 

 

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Site Last modified: January 29, 2016