Craig's group
12 week Sub 1:40 half marathon schedule

Starting on Tuesday May 13th we commence a 12 week schedule to hopefully attain a sub 1:40 at the Indian Queens half marathon.

The Tuesday sessions will follow this schedule exactly and you have the option of a track session or a longer run from the club. Sunday runs will be as listed, for the other day's you are on your own !

Week One
Mon Rest
Tue 1M jog, then 12 x 400m (or 90 secs) fast, with 200m (1-min) recoveries, then 1M jog
Wed 1M jog, then 2M (approx 15 mins) brisk, then 1M jog
Thu 6M (approx 55 mins) easy
Fri Rest
Sat 6M (approx 55 mins) easy
Sun 8M (approx 73 mins) easy

Week Two
Mon Rest
Tue 1M jog, then 14 x 200m (or 45 secs) fast, with 100m (30-sec) jog recoveries, then 1M jog
Wed 3M (approx 23 mins) brisk
Thu 6M (approx 48 mins) steady
Fri Rest
Sat 6M (approx 48 mins) steady
Sun 8M (approx 64 mins) steady

Week Three
Mon 4M (approx 37 mins) easy
Tue 1M jog, then 10 x 800m (or 3 mins) fast, with 200m (1-min) jog recoveries, then 1M jog
Wed Rest
Thu 6M (approx 55 mins) easy
Fri 4M (approx 37 mins) easy
Sat Rest
Sun 8M (approx 64 mins) steady

Week Four
Mon 4M (approx 37 mins) easy
Tue 1M jog, then 6 x 800m (or 3 mins) fast, with 200m (1-min) jog recoveries, then 1M jog
Wed 4M (approx 37 mins) easy
Thu 8M (approx 73 mins) easy
Fri 1M jog, then 12 x 2 mins up hill, jog back. Then 1M jog at end of session
Sat Rest
Sun 12M (approx 1hr 50) easy

Week Five
Mon 4M (approx 37 mins) easy
Tue 1M jog, then 6 x 800m (or 3 mins) fast, with 200m (1-min) jog recoveries, then 1M jog
Wed 8M (approx 73 mins) easy
Thu 4M (approx 32 mins) steady
Fri 1M jog, then 12 x 2 mins up hill, jog back. Then 1M jog at end of session
Sat Rest
Sun 12M (approx 1hr 35) steady

Week Six
Mon 4M (approx 37 mins) easy
Tue 1M jog, then 200m (or 45 secs) fast, 400m (or 90 secs) fast, 600m (or 2 mins) fast, 800m (or 3 mins) fast, 600m fast, 400m fast, 200m fast, all with 200m (1-min) jog recoveries, then extra 200m jog. Then 1M jog to warm-down
Wed 4M (approx 37 mins) easy
Thu 9M (approx 72 mins) steady
Fri 4M (approx 37 mins) easy
Sat Rest
Sun 10K Race

Week Seven
Mon 4M (approx 37 mins) easy
Tue 3M (approx 23 mins) brisk
Wed 8M (approx 64 mins) steady
Thu 4M (approx 37 mins) easy
Fri 1M jog, then 15 x 2 mins up hill, jog back. Then 1M jog at end of session
Sat Rest
Sun 15M (approx 2 hrs) steady

Week Eight
Mon 4M (approx 37 mins) easy
Tue 1M jog, then 10 x 200m (or 45 secs) fast, with 100m (30-sec) jog recoveries, then 1M jog
Wed 4M (approx 37 mins) easy
Thu 4M (approx 32 mins) steady
Fri 4M (approx 37 mins) easy
Sat Rest
Sun 8M (approx 61 mins) brisk

Week Nine
Mon 4M (approx 37 mins) easy
Tue 1M jog, then 200m (or 45 secs) fast, 400m (or 90 secs) fast, 600m (or 2 mins) fast, 800m (or 3 mins) fast, 600m fast, 400m fast, 200m fast, all with 200m (1-min) jog recoveries, then extra 200m jog. Then 1M jog to warm-down
Wed 9M (approx 82 mins) easy
Thu 1M jog, then 2 x 2M (approx 15 mins) brisk, with 400m (2-min) jog recoveries, then 1M jog
Fri Rest
Sat 4M (approx 32 mins) steady
Sun 5K or 10K Race

Week Ten
Mon 4M (approx 37 mins) easy
Tue 6M (approx 48 mins) steady
Wed 6M (approx 48 mins) steady
Thu Rest
Fri 4M (approx 37 mins) easy
Sat Rest
Sun 15M (approx 2 hrs) steady

Week Eleven
Mon Rest
Tue 1M jog, then 12 x 400m (or 90 secs) fast, with 200m (1-min) jog recoveries, then 1M jog
Wed 6M (approx 48 mins) steady
Thu 3M (approx 23 mins) brisk
Fri Rest
Sat 4M (approx 37 mins) easy
Sun 9M (approx 72 mins) steady

Week Twelve
Mon 4M (approx 37 mins) easy
Tue 1M jog, then 10 x 400m (or 90 secs) fast, with 200m (1-min) jog recoveries, then 1M jog
Wed 6M (approx 55 mins) easy
Thu 3M (approx 23 mins) brisk
Fri 4M (approx 32 mins) steady
Sat Rest
Sun Race Day!