This time range takes you up to a regular 40 miles a week, though many runners would still be able to do themselves justice by substituting one easy run for a rest day and running closer to 35 miles a week. The key here is to get used to good-quality sessions, particularly repetition runs, where you are running fast (at about 10K pace) for several minutes at a stretch.
Slightly less strenuous are the zapping sessions, which are a type of interval training. You put in a fast burst lasting either 30 seconds or one minute, then drop to a steady jog to recover for the next one. If you dont like using a watch, you can base the burst on a certain number of strides; 50 double strides are equivalent to a 30-second burst.
Youre allowed one low-mileage week to let your body absorb the training. This can be taken at any point in the schedule, but its best to do it when you have a race at the end of the week.
What you do in the last two weeks depends very much on how your body has reacted to Weeks 7 and 8. If youre feeling tired, take Week 9 very easily. The Week 10 schedule is very light, and by the time the race comes around, you should be fully recovered and feeling bouncy.
The most useful thing you can do in these weeks is to get your pace judgement right. Work out the pace you need to achieve your best possible race time. Practise this over a measured mile, in your racing shoes, so that you know what it feels like. The first mile of your race should not be faster than this. The closer you can get to level pace, the more efficiently you will be running.
|WEEK 1||5M easy||5M, a little faster than Mon||5M, inc 15 mins of 30 secs fast, 60 secs jogging||5M easy, off-road||Rest||5M easy, inc some strides||7-8M easy|
|WEEK 2||4M easy||6M steady, on a hilly course||5M, inc 16 mins of 1 min fast, 1 min jogging||5M easy||Rest||Warm up, then 3M fast (timed). Warm down||7-8M easy|
|WEEK 3||4M easy||6M steady, finishing faster||4M easy||Warm up, then 8 x 90 secs fast, 90 secs slow||Rest||Warm up, then 4 x 800m (or 4 x 3 mins), with 3-min recovery jogs||7-8M slow|
|WEEK 4||4M easy||6M, fairly fast||Repetitions: 4 x 3 mins fast, with 2-min recoveries||5M easy||Rest||1M jog, then 5M fairly fast, then 1M jog||10M slow|
|WEEK 5||5M easy, off-road||6M, starting slow, finishing faster||3 x 5 mins fast, with 5-min jog recoveries||5M easy, inc 6 x 150m fast strides||Rest or 3M jog||2M slow, then 1M fast, then 2M slow||Warm up, then 10K race or 5M pace run (timed)|
|WEEK 6||5M easy||5M, inc 16 x 1 min fast, 1 min slow||2 x 2M (approx), timed, at threshold pace||5-6M easy||Rest or 3M jog||1M easy, then 4-5M fairly fast, then 1M jog||10M steady|
|WEEK 7||5M easy, off-road if possible||Rest||8M, fairly fast||4M easy||Rest or 3M jog||4M on grass, inc 6 x 200m strides||Warm up, then 10K race. Warm down|
|WEEK 8||5M easy, off-road||6M steady, inc bursts up hills||3 x 1M (or 3 x 5 mins), with 5-min recoveries||5M easy||5M easy||6-7M, inc 10 x 30 secs fast, 30 secs slow||10-12M steady|
|WEEK 9||5M easy||5M, inc 16 x 1 min fast, 1 min slow||Warm up, then 2 x 2M (approx), timed, at threshold pace||5-6M easy||Rest or 3M jog||1M easy, then 4-5M fairly fast, then 1M jog||10M steady|
|WEEK 10||5M easy||6-7M at a comfortable pace||Warm up, then 2M at race pace, then 2M jog||5M easy, inc 6 x 30 secs fast||Rest||3M, in race kit||Race day|
Half-Marathon Race PreparationAlthough nothing like as taxing as a full marathon, the 21K distance does need to be treated with respect, particularly if the weather is hot. You should finish your breakfast three hours before the start, but there is nothing wrong with drinking tea, coffee, water or squash up to an hour before the start, and if it is really hot, I suggest drinking half a pint of water five minutes before the start. Dont drink half an hour before the start, or youll be bursting for a pee while waiting for the gun!
If youre aiming to run fast, you should go through a gentle warm-up routine during the 20 minutes leading up to the start jogging, stretching and striding. If youre doing an event with a large field, youll probably find yourself running very fast in the first mile, so try to keep warm and loose during the final few minutes when you are wedged in the crowd.