This week is the last week with the “race” at the end.

Session 1: Easy run 30 to 40 mins

Remember easy runs should be a gentle pace your breathing should be relaxed enough for you to be able to talk normally.

Session 2: Fartlek run 50-70 mins

Include 5 to 6 1 minute efforts at 5k to 10k pace with a minute recovery in between. Don’t forget to also include a warm-up and warm-down. Remember to keep the efforts at the same level and adjust the recovery if needed. If you want to push harder for this one you could do the second half of the reps at a faster pace. So your workout might be: 40 min @ easy pace, 4 x 1 min @10k pace with 1 min recovery, 2 x 1 min @ 5k pace with 1 min recovery, then finish with 10 min warm-down. This is the last training session of the plan. Are you ready for race day?

Session 3: Race Day

Enjoy the race, don’t forget to smile! Trust your training and go for it – remember to pace yourself on the way round and save something for a strong, fast finish.

You should try to fit in 2 rest days in this plan where you don’t train at all, the other 2 days you could cross-train, go for an easy pace run or take the day off depending on how you feel. Try and make one of the rest days the day before the race – this can be either a complete day off or a cross-training day depending on what suits you best.

This week is the penultimate week so it’s the last big push to bring everything together & get ready for race day next week.

Session 1: Easy run 40 to 60 mins

Remember easy runs should be a gentle pace your breathing should be relaxed enough for you to be able to talk normally.

Session 2: Fartlek run 50-70 mins

Include 15 to 20 1 minute efforts at 5k to 10k pace with a minute recovery in between. Don’t forget to also include a warm-up and warm-down. Remember to keep the efforts at the same level and adjust the recovery if needed. If you want to push harder for this one you could do the second half of the reps at a faster pace. So your workout might be: 10 min warm-up, 10 x 1 min @10k pace with 1 min recovery, 10 x 1 min @ 5k pace with 1 min recovery, then finish with 10 min warm-down. This is the last big speed session so make the most of it. There’s another next week but it’s only a little one.

Session 3: Progression run 60 to 70 mins

A nice easy pace run but finish the last 10 minutes at a medium-hard effort.

You should try to fit in 2 rest days in this plan where you don’t train at all, the other 2 days you could cross-train, go for an easy pace run or take the day off depending on how you feel.

This week is quite a long week and you may find yourself running more than 10k on some of the sessions – it’s all about a final push on your endurance this week with some final speed sessions next week before we bring everything together for the final week.

Session 1: Easy run 80 to 100 mins

Remember easy runs should be a gentle pace your breathing should be relaxed enough for you to be able to talk normally.

Session 2: Tempo run 50-70 mins

Include up to 3 miles at Tempo pace and include a warmup and warm-down. Make sure you’re running in a relaxed manner with no tension in the shoulders, a straight body with your core holding everything together. Often when you start to tire during a run you might find you lean forward or your shoulders become tight so concentrate on your posture in the later stages. The core is what often lets runners down and then the pelvis starts to tilt which makes the running much harder and can result in injury. So make sure you engage your core and keep a good posture. We tell the juniors to imagine a helium balloon holding their head so they are running tall, so try that but also imagine your pelvis is a bucket of water and make sure you don’t spill any out of the front or back.

Session 3: Long 70 to 90 mins

A nice easy pace run. Another endurance building run to end the week. This should not be a challenge but if you’re sticking to this plan then you’ll have run for longer this week than any other so make sure you take the rest days and get ready for the speed sessions next week.

You should try to fit in 2 rest days in this plan where you don’t train at all, the other 2 days you could cross-train, go for an easy pace run or take the day off depending on how you feel.

Session 1: Easy run 70 to 80 mins

Remember easy runs should be a gentle pace your breathing should be relaxed enough for you to be able to talk normally.

Session 2: Fartlek run 40-60 mins

Include up to 15 x 1 minutes at 5k pace with 1 minute jog recovery between each rep. Don’t forget to include a warm-up and warm-down. Don’t forget to try to keep the effort sections similar in pace and effort expended and adjust the recovery if needed. This session is about trying to run in a relaxed way but at speed, it’s all about finding your race rhythm.

Session 3: Progression Run 60 to 70 mins

A nice easy pace run. Another endurance building run to end the week. This should not be a challenge. Finish the last ten minutes at a medium to hard pace finishing strong after already running for 50 minutes means digging into reserves and this is good practice for race day (although today shouldn’t be anywhere near as tough as race day).

You should try to fit in 2 rest days in this plan where you don’t train at all, the other 2 days you could cross-train, go for an easy pace run or take the day off depending on how you feel.

This week will be the 1st recovery week, so time to consolidate and let your body recovery before next week’s harder sessions.

Session 1: Easy run 30 to 45 mins

A shorter easy run to help maximise recovery to start the week. Remember easy runs should be a gentle pace your breathing should be relaxed enough for you to be able to talk normally.

Session 2: Fartlek run 40-60 mins

Include up to 5 x 3 minutes at 5k pace with 1 minute jog recovery between each rep. Don’t forget to include a warm-up and warm-down. This is the only hard session this week so go for it. Don’t forget to try to keep the effort sections similar in pace and effort expended and adjust the recovery if needed. This session is designed to test both your mental and physical strength and it will feel tough especially during the last couple of hard efforts.

Session 3: Long run 70 to 90 mins

A nice easy pace run. Another endurance building run to end the week. This should not be a challenge, if you’re finding it too tough then you might need to slow down your easy pace or think about circling back a couple of weeks to build a little more speed and endurance strength.

You should try to fit in 2 rest days in this plan where you don’t train at all, the other 2 days you could cross-train, go for an easy pace run or take the day off depending on how you feel.

A change to the training this week as we introduce a bit of speed into the regular runs.

Session 1: Easy run 40 to 60 mins

Remember easy runs should be a gentle pace your breathing should be relaxed enough for you to be able to talk normally. It’s important not to overdo easy runs and you’ll find that 70-80% of your training will be at an easy pace. Over time your easy pace may become faster but remember to ensure you finish with plenty of energy, the effort expended should be the same even if the speed increases.

Session 2: Tempo run 40-60 mins

Include 2 to 3 miles at Tempo Run Pace. This should be a pace that is harder than the easy pace runs. Your breathing should be fast but not out of control and you should end the run feeling like you’ve worked quite hard and you’re ready for the cool down. This run is about pushing your lactate threshold.

Session 3: Progression run 60 to 70 mins

A nice easy pace run. Another endurance building run to end the week Finish the last 10-15 minutes at a medium to hard effort. This run is about controlling your early effort in the run so you can finish strong.

You should try to fit in 2 rest days in this plan where you don’t train at all, the other 2 days you could cross-train, go for an easy pace run or take the day off depending on how you feel.

Session 1: Easy run 40 mins

This session is for endurance building and will be the 1st session of each week. Remember easy runs should be a gentle pace your breathing should be relaxed enough for you to be able to talk normally. It’s important not to overdo easy runs and you’ll find that 70-80% of your training will be at an easy pace.

Session 2: Fartlek run 40-50 mins

Include 10 x 60 seconds at 5k to 10k pace with 60 seconds recovery jog in between each repetition. Also include a warm-up and warm-down. So the session might look like this: 15 minutes easy pace, speed session (20 minutes), finish with 10-15 minutes of easy pace to cool down followed by some stretches. It’s important to keep the hard sessions at the same pace and not start too fast and not have the power to complete the session. Sometimes it might take a couple of reps to settle in to a comfortable fast pace.

Session 3: Long run up to 1 hour

A nice easy pace run. Another endurance building run to end the week. These runs will allow your body to run faster over longer distances so don’t be tempted to run faster than an easy pace on such runs. Remember, not every run is a race, stick to the plan and you’ll get the results.

Finally, remember that your training should be enjoyable, if you need to miss a session then it’s not the end of the world and if you find you’ve missed too many you can always loop back a week or two and build again.

The final week!

Session 1: Cruise Intervals

40 to 60 minutes. Include up to 5 x 1km at Cruise Interval pace which we discussed back in week 1 (session 2), with a 2 minute recovery jog between each rep. Include a warm-up and warm-down. Remember Cruise Interval pace is not hard but nice and steady. This session should be fun and not tough, if you’re finding it tough then hold back the pace a little.

Session 2: Fartlek Run

40 – 60 minutes, include up to 8 x 30 seconds strides with 1 minute jog recovery between reps. Include the pace change in the middle or second half of the run and should be at your 5k pace or faster and try to get the cadence up high.

Session 3: Short easy run

About 30-40 minutes only at a nice relaxed and comfortable pace. Include a warm-up and warm-down before you get into a comfortable, relaxed pace. You should feel refreshed at the end and keep this run under control. This session is about keeping the legs warm ready for race day and should be the day before.

Session 4: Race day

Time to put all the training to the test. Remember to trust yourself and the training you’ve done, it all comes together today. Let me know how you get on.

This week you should have at least 2 days of no exercise at all to let your body finish the repair work ready for race day.

In to the final 2 weeks, so give it a final push to achieve your goal..

Session 1: Fartlek Run

6 to 8 x 1 minute at your 5-10k pace with a minute recovery between each rep. Don’t forget to include a warm-up and warm-down. Remember in these sessions it’s important to keep the same pace during the hard efforts and adjust the recovery pace if needed. However, if you feel like a challenge on this one then why not try the 1st 4 reps at 10k pace and the next 4 at 5k pace. It’s important to do it that way round so you can see if your legs can take the pace for the 2nd half of the session.

Session 2: Steady State Run

60-80 mins include 6 miles at a steady state pace after a warmup. At this stage we’re looking to stay relaxed at a relaxed pace, it’s a little faster than the easy runs and not as fast as tempo. You should feel like you’ve done a decent workout after this but shouldn’t feel tired.

Session 3: Short easy run

About 30-40 minutes only at a nice relaxed and comfortable pace. Include a warm-up and warm-down before you get into a comfortable, relaxed pace. You should feel refreshed at the end and keep this run under control.

Session 4: Fast finish long run

90 mins to 2 hours. Warm-up, then a few miles at your normal long run pace then finish with up to 4 miles at your goal pace, aiming for a total of 10-12 miles depending on what your target is for the half marathon. If you’ve got anything left to sort out in terms of nutrition or hydration for race day then today is the last chance to get that sorted. This shouldn’t be a tough day and you should finish confidently.

Next week is “race day”. If you’re not feeling confident that you can achieve your goal then it’s fine to repeat some of this plan to build your confidence and your fitness. If you’re struggling then maybe circle back to the 1st recovery week, if you’re nearly there then go back to the 2nd recovery week – make sure you include the recovery week though.

Now is also the time to start thinking about what route you’re going to use next week. Unfortunately, there isn’t an organised race you can try out the plan on at the moment so it’s going to have to be your own race which can make the event a little tougher but if you’ve stuck with the plan you’re ready!

After last week we’re going to start building up to the final race day with the final 3 weeks of training. Things will get tough before we get to the end so time to start digging deep and persevere.

Session 1: Easy Run

This session allows an additional recovery day – we’re going to start getting ready for the final push to race day after this session so take it nice and easy on this session. Run for around 60 to 70 mins, keep it relaxed and shake out those joints.

Session 2: Tempo Run

3 to 6 miles at Tempo run pace as the middle section of a 60 to 90 minute run. Don’t forget to include a warm-up and warm-down. You should feel better after this session than when you did tempo runs a few weeks ago. The target is to run longer at tempo pace than you have been doing, so keep the pace under control – this is not about just speed but some speed at a controlled pace.

Session 3: Short easy run

About 40-60 minutes only at a nice relaxed and comfortable pace. Include a warm-up and warm-down before you get into a comfortable, relaxed pace. You should feel refreshed at the end and certainly not tired.

Session 4: long run

Run for around 1 hour 30 minutes to 1 hour 45 minutes. A nice easy pace finish to the week building up some endurance and getting ready for race day.

Next week is going to be tough so make sure the easy runs in this week are exactly that. You should be feeling much more comfortable running for longer now and Tempo pace runs should not be exhausting. If you’re struggling then you might want to repeat the weeks between the 2 recovery weeks – it’s better to take extra time and get the effect you want rather than rushing through to the end. Especially at the moment when the race calendar is so empty.