| Week | Monday | Tuesday Training | Thursday Training | Saturday | Sunday |
|---|---|---|---|---|---|
| 1 | 20/04/2026 Social Run | 21/04/2026 Ormeau Fartlek 1 minute steady (RPE 6-7 or half marathon pace) 2 minutes easy x 8-12 times. | 23/04/2026 Ormeau Intervals 200 metres x (10-16) RPE 8-9 or 5k pace) 90 seconds standing recovery. | Parkrun or Easy Run | Social Run/Long Run |
| 2 | 27/04/2026 Social Run | 28/04/2026 Ormeau Fartlek 1 minute steady (RPE 6-7 or half marathon pace) 2 minutes easy x 8-12 times. | 30/04/2026 Ormeau Intervals 400 metres x (6-8) followed by 200 metres (4-6 reps) (RPE 8-9 or 5K pace. 90 Seconds standing recovery between reps and 3 minutes between two sets. | Parkrun or Easy Run | Social Run/Long Run |
| 3 | 04/05/2026 Social Run | 05/05/2026 Ormeau Tempo, 5 minutes x (4, 5 or 6) (RPE 7-8 or 20 to 30 seconds per mile slower than 5k pace) recovery 2 minutes jog between reps. | 07/05/2026 Ormeau Intervals 400 metres x (10-12) (RPE 8-9 or 5k pace) 90 seconds standing recovery between reps. | Parkrun or Easy Run | Social Run/Long Run |
| 4 | 11/05/2026 Social Run | 12/05/2026 Ormeau Progression run 35 to 40 minutes easy, last 10 minutes tempo (RPE 7-8 or 20 to 30 seconds per mile slower than 5k Ormeau | 14/05/2026 Ormeau Intervals 3 minutes x (6-8) (RPE 8-9 or 5k pace) 90 seconds standing recovery between reps. | Parkrun or Easy Run | Social Run/Long Run |
| 5 | 18/05/2026 Social Run | 19/05/2026 Belvoir Hills 8 hills runs x 30 seconds, walk jog recovery (RPE 8-9 or 5k pace) Plus 2 miles easy run | 21/05/2026 Ormeau (TBC) Steady run 3-5 miles (RPE 5-6 or 20 seconds per mile slower than half marathon pace) | Parkrun or Easy Run | Social Run/Long Run |
| 6 | 25/05/2026 Social Run | 26/05/2026 Belvoir Tempo 10 mins x (2 or 3) (RPE 7-8 or 20 to 30 seconds per mile slower than 5k pace) recovery 2 minutes jog between reps | 28/05/2026 Ormeau (TBC) Intervals 800 x (6-8) (RPE 8-9 or 5k pace) 90 seconds standing recovery between reps | Parkrun or Easy Run | Social Run/Long Run |
| 7 | 01/06/2026 Social Run | 02/06/2026 Belvoir Hills 8 hills runs x 45 seconds, walk jog recovery (RPE 8-9 or 5k pace) Plus 2 miles easy run. | 04/06/2026 Ormeau (TBC) Intervals 600 x (6-10) (RPE 8-9 or 5k pace) 90 seconds standing recovery between reps | Parkrun or Easy Run | Social Run/Long Run |
| 8 | 08/06/2026 Social Run | 09/06/2026 Belvoir Easy run 3-5 miles | 11/06/2026 Ormeau (TBC) Intervals 400 x (8-10) (RPE 8-9 or 5k pace) 90 seconds standing recovery between reps. | Parkrun or Easy Run | Social Run/Long Run |