RW's Robin Hood Half-Marathon Schedules - Sub-2:15

Schedules to match the RW pace groups at the Robin Hood Half-Marathon


Posted: 6 August 2000

Here are the schedules for the pace groups for the Robin Hood Half-Marathon.
RUNNER’S WORLD will have pace groups of 1:30, 1:45, 2:00 and 2:15 at the race.
Refer to the pace charts for exact speeds.

1:30 pace | 1:45 pace | 2:00 pace | 2:15 pace

Pace Chart

SUB 2:15
WEEK ONE WEEK TWO WEEK THREE WEEK FOUR WEEK FIVE WEEK SIX WEEK SEVEN WEEK EIGHT WEEK NINE WEEK 10
Jul 13 (Sat) 30 mins easy Jul 20 (Sat) 30 mins easy Jul 27 (Sat) 30 mins easy Aug 3 (Sat) 30 mins easy Aug 10 (Sat) 30 mins easy Aug 17 (Sat) 30 mins easy Aug 24 (Sat) 30 mins easy Aug 31 (Sat) 30 mins easy Sep 7 (Sat) 30 mins easy Sep 14 (Sat) 30 mins easy with a few strides
Jul 14 (Sun) Endurance target: run 60 mins plus at an easy pace Jul 21 (Sun) Endurance target: run 60 mins plus at a steady pace Jul 28 (Sun) Endurance target: run 90 mins plus at an easy pace Aug 4 (Sun) Endurance target: run 90 mins plus at a steady pace Aug 11 (Sun) Race (ideally 10K or 10M) Aug 18 (Sun) Endurance target: run 1hr 55 mins plus at an easy pace Aug 25 (Sun) Endurance target: run 1hr 55 mins plus at a steady pace Sep 1 (Sun) Endurance target: run 2 hrs 15 mins at an easy pace Sep 8 (Sun) Endurance target: run 90 mins plus at a easy pace

Sep 15 (Sun) The Race

Jul 15 (Mon) REST Jul 22 (Mon) REST Jul 29 (Mon) REST Aug 5 (Mon) REST Aug 12 (Mon) REST Aug 19 (Mon) REST Aug 26 (Mon) REST Sep 2 (Mon) REST Sep 9 (Mon) REST
Jul 16 (Tue) Speed target: run 8 x 200m at 5K pace. 100m jog (1 min) between efforts. Take 1 min extra jog after 4 efforts. 10 mins jog before and after session Jul 23 (Tue) Speed target: run 4 x 600m at 5K pace. 200m jog (90 secs) between efforts. 10 mins jog before and after session Jul 30 (Tue) Speed target: run 3 x 1M at 10K pace. 400m jog (3 mins) between efforts. 10 mins jog before and after session Aug 6 (Tue) Speed target: 8 x 400m at 5K pace. 200m jog (90 secs) between efforts. 10 mins jog before and after session Aug 13 (Tue) Speed target: run 4 x 800m at 10K pace. 200m jog (90 secs) between efforts. 10 mins jog before and after session Aug 20 (Tue) Speed target: run 4 x 1500m at 10K pace. 100m jog (1 min) between efforts. Take 1 min extra jog after 8 efforts. 10 mins jog before and after session Aug 27 (Tue) Speed target: run 5 x 600m at 5K pace. 100m jog (1 min) between efforts. 10 mins jog before and after session Sep 3 (Tue) Speed target: run 3 x 1500m at 10K pace. 200m slow jog (2 mins) between efforts. 10 mins jog before and after session Sep 10 (Tue) Speed target: 8 x 400m at 5K pace. 200m fast jog (90 secs) between efforts. 10 mins jog before and after session
Jul 17 (Wed) REST Jul 24 (Wed) REST Jul 31 (Wed) REST Aug 7 (Wed) REST Aug 14 (Wed) REST Aug 21(Wed) REST Aug 28(Wed) REST Sep 4 (Wed) REST Sep 11 (Wed) REST
Jul 18 (Thu) Pace target: run 3M at half-marathon pace. 10 mins jog before and after session Jul 25 (Thu) Pace target: run 40 mins alternating 2-min bursts of 1/2M pace and easy Aug 1 (Thu) Pace target: run 4M at half-marathon pace. 10 mins jog before and after session Aug 8 (Thu) Pace target: run 45 mins alternating 2-min bursts of 1/2M pace and easy Aug 15 (Thu) Pace target: run 5M at half-marathon pace. 10 mins jog before and after session Aug 22 (Thu) Pace target: run 5M at half-marathon pace. 10 mins jog before and after session
Aug 29 (Thu) Pace target: run 40 mins alternating 2-min bursts of 1/2M pace and easy
Sep 5 (Thu) Pace target: run 7M at half-marathon pace. 10 mins jog before and after session Sep 12 (Thu) Pace target: run 30 mins alternating 2-min bursts of 1/2M pace and easy
Jul 19 (Fri) REST Jul 26 (Fri) REST Aug 2 (Fri) REST Aug 9 (Fri) REST Aug 16 (Fri) REST Aug 23 (Fri) REST Aug 30 (Fri) REST Sep 6 (Fri) REST Sep 13 (Fri) REST


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Can anyone enlighten me as to how to get into the Frinton 1/2 Marathon, being held in early May. I have tried to find some web-site links, but all refer to last years event, which ain't much good.

Ta
Posted: 12/03/2003 at 13:21

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