running.org

Based on NORTH LINCS HALF

Half MarathonModerate
Weeks
18
Runs/wk
6
Peak km
69

Based on NORTH LINCS HALF

Schedule

Week 137.6 km
Mon
Easy6.3 km
Tue
Tempo3.9 km

HIIT

WedRest
Thu
Easy6.4 km
Fri
Easy4.8 km
Sat
Easy6.4 km
Sun
Easy9.7 km
Week 238.6 km
Mon
Easy6.4 km
Tue
Intervals12 x 400m

1.5 mile warm up/down. 5k - 10k pace. 400m jog rest between reps.

WedRest
Thu
Race pace4.8 km

1.5 mile warm up/down.

Fri
Easy6.4 km
Sat
Easy6.4 km
Sun
Easy9.7 km
Week 343.4 km
Mon
Easy6.4 km
Tue
Intervals8 x 600m

1.5 mile warm up/down. 5k - 10k pace. 400m jog rest between reps.

WedRest
Thu
Race pace4.8 km

1.5 mile warm up/down.

Fri
Easy8 km
Sat
Easy8 km
Sun
Easy11.3 km
Week 446.6 km
Mon
Easy8 km
Tue
Intervals6 x 800m

1.5 mile warm up/down. 5k - 10k pace. 400m jog rest between reps.

WedRest
Thu
Race pace4.8 km

1.5 mile warm up/down.

Fri
Easy6.4 km
Sat
Easy9.7 km
Sun
Easy12.9 km
Week 551.7 km
Mon
Easy6.4 km
Tue
Intervals5 x 1000m

1.5 mile warm up/down. 5k - 10k pace. 600m jog rest between reps.

WedRest
Thu
Race pace6.4 km

1.5 mile warm up/down.

Fri
Easy8 km
Sat
Easy9.7 km
Sun
Long16.1 km
Week 657.9 km
Mon
Easy8 km
Tue
Intervals4 x 1200m

1.5 mile warm up/down. 5k - 10k pace. 600m jog rest between reps.

WedRest
Thu
Race pace6.4 km

1.5 mile warm up/down.

Fri
Easy9.7 km
Sat
Easy9.7 km
Sun
Long19.3 km
Week 753.1 km
Mon
Easy8 km
Tue
Intervals3 x 1600m

1.5 mile warm up/down. 5k - 10k pace. 800m jog rest between reps.

WedRest
Thu
Race pace6.4 km

1.5 mile warm up/down.

Fri
Easy9.7 km
Sat
Easy8 km
Sun
Long16.1 km
Week 861.3 km
Mon
Easy9.7 km
Tue
Intervals5 x 1000m

1.5 mile warm up/down. 5k - 10k pace. 600m jog rest between reps.

WedRest
Thu
Race pace8 km

1.5 mile warm up/down.

Fri
Easy9.7 km
Sat
Easy9.7 km
Sun
Long19.3 km
Week 954.7 km
Mon
Easy8 km
Tue
Intervals6 x 800m

1.5 mile warm up/down. 5k - 10k pace. 400m jog rest between reps.

WedRest
Thu
Race pace8 km

1.5 mile warm up/down.

Fri
Easy9.7 km
Sat
Easy8 km
Sun
Long16.1 km
Week 1061.1 km
Mon
Easy11.3 km
Tue
Intervals12 x 400m

1.5 mile warm up/down. 5k - 10k pace. 400m jog rest between reps.

WedRest
Thu
Race pace8 km

1.5 mile warm up/down.

Fri
Easy8 km
Sat
Easy9.7 km
Sun
Long19.3 km
Week 1161.1 km
Mon
Easy8 km
Tue
Intervals6 x 1600m

1.5 mile warm up/down. 10k pace. 400m jog rest between reps.

WedRest
Thu
Race pace9.7 km

1.5 mile warm up/down.

Fri
Easy9.7 km
Sat
Easy8 km
Sun
Long16.1 km
Week 1267.5 km
Mon
Easy8 km
Tue
Intervals4 x 2400m

1.5 mile warm up/down. 10k pace. 800m jog rest between reps.

WedRest
Thu
Race pace9.7 km

1.5 mile warm up/down.

Fri
Easy8 km
Sat
Easy9.7 km
Sun
Long22.5 km
Week 1364.3 km
Mon
Easy11.3 km
Tue
Intervals3 x 3200m

1.5 mile warm up/down. 10k pace. 800m jog rest between reps.

WedRest
Thu
Race pace9.7 km

1.5 mile warm up/down.

Fri
Easy9.7 km
Sat
Easy8 km
Sun
Long16.1 km
Week 1469.1 km
Mon
Easy8 km
Tue
Intervals2 x 4800m

1.5 mile warm up/down. 10k pace. 1 mile jog rest between reps.

WedRest
Thu
Race pace11.3 km

1.5 mile warm up/down.

Fri
Easy8 km
Sat
Easy9.7 km
Sun
Long22.5 km
Week 1565.9 km
Mon
Easy11.3 km
Tue
Intervals3 x 3200m

1.5 mile warm up/down. 10k pace. 800m jog rest between reps.

WedRest
Thu
Race pace11.3 km

1.5 mile warm up/down.

Fri
Easy9.7 km
Sat
Easy8 km
Sun
Long16.1 km
Week 1669.1 km
Mon
Easy8 km
Tue
Intervals4 x 2400m

1.5 mile warm up/down. 10k pace. 800m jog rest between reps.

WedRest
Thu
Race pace11.3 km

1.5 mile warm up/down.

Fri
Easy8 km
Sat
Easy9.7 km
Sun
Long22.5 km
Week 1759.5 km
Mon
Easy11.3 km
Tue
Intervals6 x 1600m

1.5 mile warm up/down. 10k pace. 400m jog rest between reps.

WedRest
Thu
Race pace8 km

1.5 mile warm up/down.

Fri
Easy9.7 km
Sat
Easy8 km
Sun
Easy12.9 km
Week 1840.2 km
Mon
Easy8 km
Tue
Easy8 km
WedRest
Thu
Easy9.7 km
Fri
Easy8 km
Sat
Easy6.4 km

Shakeout

Sun
RaceRace