RPE (Rate Perceived Exertion scale of 1-10)
GHMP (Goal Half Marathon Pace)
| Weeks | Monday | Tuesday | Thursday | Saturday | Sunday |
| 1 10/08/26 | Social run | Ormeau Fartlek, 2 minutes easy then 1 minute steady (RPE 6-7 or half marathon pace) for 35-40 minutes | Ormeau Continuous run, 5 minutes easy run then 1,2,3,2,1 minutes (RPE 7-8 or 10k pace) with same recovery easy run between intervals, finish with 5 minutes easy run | Parkrun or easy run | 10K 5 miles easy run Half Marathon 5 miles easy run |
| 2 17/08/26 | Social run | Ormeau Tempo, 6 minutes x 4 (RPE 7-8 or 20 to 30 seconds per mile slower than 5k pace) recovery 2 minutes jog between reps | Ormeau Intervals, 2 minutes x 10 (RPE 8-9 or 5k pace) 90 seconds jog recovery between reps | Parkrun or easy run | 10K 5 miles easy run Half Marathon 6 miles easy run |
| 3 24/08/26 | Social run | Ormeau Out and back, 3-4 miles, When you turn to run back speed up and do second half faster. (1st half at RPE 4-6 or 20 seconds per mile slower than half marathon pace. 2nd half RPE 6-7 or half marathon pace) | Ormeau Intervals, 4 minutes x 2 3 minutes x 2 2 minutes x 2 1 minute x 2 (RPE 8-9 or 5k pace) 90 seconds standing recovery between reps | Parkrun or easy run | 10K 6 miles easy run Half Marathon 7 miles easy run |
| 4 31/08/26 | Social run | Ormeau Tempo, 7 minutes x 4 (RPE 7-8 or 20 to 30 seconds per mile slower than 5k pace) recovery 2 minutes jog between reps | Mary Peters Intervals, 400 metres x (10-12) (RPE 8-9 or 5k pace) 90 seconds standing recovery between reps | Parkrun or easy run | 10K 6 miles easy run Half Marathon 7-8 miles easy run, run last 2 miles at goal marathon half pace (GMHP) |
| 5 07/09/26 | Social run | Ormeau 10k Tempo, 1 k x 4 (RPE 7-8 or 20 to 30 seconds per mile slower than 5k pace) recovery 2 minutes jog between reps Half Marathon Pacing, 2 miles x 2 (RPE 6-7 or half marathon pace) recovery 2 minutes jog between reps | Mary Peters Intervals, 600 metres x (8-10) (RPE 8-9 or 5k pace) 90 seconds standing recovery between reps | Parkrun or easy run | 10K 7 miles easy run Half Marathon 9 miles easy run |
| 6 14/09/26 | Social run | Ormeau Tempo, 6 minutes x 4 (RPE 7-8 or 20 to 30 seconds per mile slower than 5k pace) recovery 2 minutes jog between reps | Mary Peters Intervals 800, 600, 400, 200, 400, 600, 800 (RPE 8-9 or 5k pace) recovery alternate between 90 seconds standing recovery and 200 metres walk/jog recovery | Parkrun or easy run | 10k 7 miles easy run Half Marathon 10 miles easy run last 2 miles at GHMP |
| 7 21/09/26 | Social run | Ormeau 10k Tempo, 1 mile x 3 (RPE 7-8 or 20 to 30 seconds per mile slower than 5k pace) recovery 2 minutes jog between reps Half Marathon Pacing, 10 minutes x 4 (RPE 6-7 or half marathon pace) recovery 2 minutes jog between reps | Mary Peters Intervals 800 x (6-8) (RPE 8-9 or 5k pace) 90 seconds standing recovery between reps | Parkrun or easy run | 10K 8 miles easy run Half Marathon 11 miles easy run |
| 8 28/09/26 | Social run | Ormeau Tempo, 5 minutes easy run followed by 20 minutes (RPE 7-8 or 20 to 30 seconds per mile slower | Mary Peters Intervals, 300 x (8-10) (RPE 8-9 or 5k pace) 60 seconds standing recovery between reps | Parkrun or easy run | 10k 8 miles easy run Half Marathon 11 miles easy run last 3 miles at GHMP |
| than 5k pace) then finish with 5 minutes easy running | |||||
| 9 05/10/26 | Social run | Ormeau Progression run, 30-45 minutes, start easy, when you have 15 minutes left speed up to (RPE 6-7 or half marathon pace) last 10 minutes at tempo pace (RPE 7-8 or 20 to 30 seconds slower than 5k pace) | Mary Peters Intervals, 200 x (10) (RPE 8-9 or 5k pace) 60 seconds standing recovery between reps | Parkrun or easy run | 10k 6 miles easy run Half Marathon 7 miles easy run |
| 10 12/10/26 | Social run | Ormeau Steady run, 3-5 miles (RPE 5-6 or slightly slower than HM pace | Mary Peters Intervals 400×8 then 200×6 (RPE 8-9 or 5k pace) recovery for 400s 60 seconds standing recovery, recovery for 200s, 200 walk/jog recovery | Race | Rest |