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.  2^nd 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 400x8 then 200x6 (RPE 8-9 or 5k pace) recovery for 400s 60 seconds standing recovery, recovery for 200s, 200 walk/jog recovery

Race

Rest