Based on royal parks
Based on royal parks
Schedule
Week 1
Alternatively, cross train.
Alternatively, cross train.
Alternatively, cross train.
3 miles
Alternatively, cross train.
3 miles
4 miles
Week 2
Alternatively, cross train.
2 miles
Alternatively, cross train.
3 miles
3 miles
3 miles
4 miles
Week 3
Alternatively, cross train.
4 miles
Alternatively, cross train.
4 miles
4 miles
4 miles
5 miles
Week 4
Alternatively, cross train.
5 miles
Alternatively, cross train.
3 miles
3 miles
5 miles
6 miles
Week 5
Alternatively, cross train.
5 miles
Alternatively, cross train.
3 miles
1.5 mile warm up/down.
5 miles
4 miles
8 miles
Week 6
4 miles
12 x 400m
1.5 mile warm up/down. 5k - 10k pace. 400m jog rest.
Alternatively, cross train.
3 miles
1.5 mile warm up/down.
4 miles
5 miles
9 miles
Week 7
4 miles
8 x 600m
1.5 mile warm up/down. 5k - 10k pace. 400m jog rest.
Alternatively, cross train.
3 miles
1.5 mile warm up/down.
4 miles
6 miles
10 miles
Week 8
6 miles
6 x 800m
1.5 mile warm up/down. 5k - 10k pace. 400m jog rest.
Alternatively, cross train.
4 miles
1.5 mile warm up/down.
5 miles
6 miles
10 miles
Week 9
5 miles
5 x 1000m
1.5 mile warm up/down. 5k - 10k pace. 600m jog rest.
Alternatively, cross train.
4 miles
1.5 mile warm up/down.
6 miles
5 miles
10 miles
Week 10
6 miles
4 x 1200m
1.5 mile warm up/down. 5k - 10k pace. 600m jog rest.
Alternatively, cross train.
4 miles
1.5 mile warm up/down.
5 miles
5 miles
12 miles
Week 11
5 miles
6 x 1600m
1.5 mile warm up/down. Half marathon pace - 10 seconds. 400m jog rest.
Alternatively, cross train.
5 miles
1.5 mile warm up/down.
6 miles
5 miles
10 miles
Week 12
5 miles
4 x 2400m
1.5 mile warm up/down. Half marathon pace - 10 seconds. 800m jog rest.
Alternatively, cross train.
5 miles
1.5 mile warm up/down.
5 miles
6 miles
12 miles
Week 13
6 miles
3 x 3200m
1.5 mile warm up/down. Half marathon pace - 10 seconds. 800m jog rest.
Alternatively, cross train.
5 miles
1.5 mile warm up/down.
6 miles
5 miles
10 miles
Week 14
5 miles
2 x 4800m
1.5 mile warm up/down. Half marathon pace - 10 seconds. 1 mile jog rest.
Alternatively, cross train.
6 miles
1.5 mile warm up/down.
5 miles
6 miles
12 miles
Week 15
7 miles
3 x 3200m
1.5 mile warm up/down. Half marathon pace - 10 seconds. 800m jog rest.
Alternatively, cross train.
6 miles
1.5 mile warm up/down.
6 miles
5 miles
10 miles
Week 16
5 miles
4 x 2400m
1.5 mile warm up/down. Half marathon pace - 10 seconds. 800m jog rest.
Alternatively, cross train.
6 miles
1.5 mile warm up/down.
5 miles
6 miles
12 miles
Week 17
5 miles
6 x 1600m
1.5 mile warm up/down. Half marathon pace - 10 seconds. 400m jog rest.
Alternatively, cross train.
5 miles
1.5 mile warm up/down.
6 miles
5 miles
8 miles
Week 18
5 miles
5 miles
Alternatively, cross train.
6 miles
5 miles
3 miles
Race