10 Week Training Session 10th August – 12th October 2026

1

10/08/2026 Social Run
Ormeau

11/08/2026
Ormeau
Fartlek, 2 minutes easy
then 1 minute steady (RPE
6-7 or half marathon pace)
for 35-40 minutes

13/08/2026
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

17/08/2026 Social Run
Ormeau

18/08/2026
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

20/08/2026
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

25/08/2026
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)

27/08/2026
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

01/09/2026
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

03/09/2026
Mary Peters Track
Intervals, 400 metres x
(10-12) (RPE 8-9 or 5k pace)
90 seconds standing
recovery between reps

Parkrun or Easy Run

7-8 miles easy run, run last 2 miles at
goal marathon half pace (GMHP)

5

07/09/2026
Social Run
Ormeau

08/09/2026
Ormeau
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

10/09/2026
Mary Peters Track
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

14/09/2026 Social Run
Ormeau

15/09/2026
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

17/09/2026
Mary Peters Track
Hills
8 hill runs x 45 seconds
walk/jog recovery (RPE 8-9
or 5k pace)

Parkrun or Easy Run

10k
7 miles easy run
Half Marathon
10 miles easy run last 2 miles at GHMP

7

21/09/2026
Social Run
Ormeau

23/09/2026
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

24/09/2026
Mary Peters Track
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

28/09/2026
Social Run
Ormeau

30/09/2026
Ormeau
Tempo, 5 minutes easy run
followed by 20 minutes
(RPE 7-8 or 20 to 30
seconds per mile slower than 5k pace) then finish
with 5 minutes easy running

01/10/2026
Mary Peters Track
ntervals, 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

9

05/10/2026
Social Run
Ormeau

06/10/2026
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)

08/10/2020
Mary Peters Track
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

12/10/2026
Social Run
Ormeau

13/10/2026
Ormeau
Steady run, 3-5 miles (RPE
5-6 or slightly slower than
HM pace

15/10/2026
Mary Peters Track
3 miles easy run

Race Day

Rest