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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Rabbit

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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