Intermediate half marathon programme
This programme is for you if you’ve already done a 10K race and would like to move up or to
improve an existing half marathon time.
Make the programme work for you by scheduling the runs into your calendar and fitting them
around your other commitments: work, kids and so on. The long run is key but the programme also
includes Speedwork to increase your pace.
W/C
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
24/8
45/55
min easy
Rest
45 mins
Speedwork
Cross
Train
45/55
min easy
7 mile long
run
Rest
31/8
45/55
min easy
Rest
45 mins
Speedwork
Cross
Train
45/55
min easy
8 mile long
run or Rest
Rest or City of
Bham 10K Race
7/9
45/55
min easy
Rest
45 mins
Speedwork
Cross
Train
45/55
min easy
9 mile long
run or Rest
Rest or Lichfield
10K Race
14/9
45/55
min easy
Rest
45 mins
Speedwork
Cross
Train
45/55
min easy
10.5 mile
long run
Rest
21/9
45/55
min easy
Rest
45 mins
Speedwork
Cross
Train
11.5 mile
long run
Rest
28/9
45/55
min easy
Rest
45 mins
Speedwork
Rest
12.5 mile
long run
Rest
5/10
45/55
min easy
Rest
45 mins
Speedwork
Rest
55 min run
race pace
or Rest
Rest or Cinder
Path 10K Race
12/10
45/55
min easy
Rest
30 min
Tempo
Cross
Train
Cross
train or
rest
Cross
train or
rest
45/55
min easy
or cross
train
Rest
Rest
RACE DAY
Notes
Easy Pace – Feels comfortable, you can talk in sentences!
Tempo Pace – Comfortably hard pace, you can say 2 or 3 words no more.
Cross Train – Give your body a rest from running and swim or get on your bike instead.
Speedwork
SE Fitness Speedwork Wednesdays 7.30pm on the track. Next six-week course starts 2nd September.
If you can’t make Speedwork then try this instead:
2/9 – Run hard for 4 minutes, rest 1.5 minutes repeat 6 times
9/9 - Run hard 8 minutes, rest 3 minutes, repeat 4 times.
16/9 - Run hard 4 minutes, rest 1.5 minutes, repeat 6 or 7 times.
23/9 - 45 minute Tempo Run
30/9 - Run hard 10 minutes, rest 3 minutes, repeat 3 times.
7/10 - Run hard 8 minutes, rest 3 minutes repeat 4 or 5 times.
14/10 - 30 minute Tempo Run.