Colworth Str1ders
16-week Half-Marathon Training Schedule
This programme is adapted from the Smart Coach programme found on Runner's World.
The schedule puts a "Tempo/Speedwork" session on Tuesday and a "Long Run" session on Thursday. This allows individuals to train harder by adding their own additional Run or other Cross-Training (XT) session at the week-end and/or on other week days.
| Week | Mon | Tues | Weds | Thurs | Fri | Sat | Sun | Total |
| 1 | Rest: / XT | Tempo Run: Dist: 5mi, inc: Warm; 3mi@Tempo; Cool | Rest: / XT | Long Run: Dist: 6mi: @Long&Easy | Rest: / XT | Rest: / XT | Easy Run: Dist: 2mi: @Long&Easy | 13 miles |
| 2 | Rest: / XT | Speedwork: Dist: 5mi, inc: Warm; 2x1600@Tempo-12s: w/800 jogs; Cool | Rest: / XT | Long Run: Dist: 6mi: @Long&Easy | Rest: / XT | Rest: / XT | Easy Run: Dist: 2mi: @Long&Easy | 13 miles |
| 3 | Rest: / XT | Tempo Run: Dist: 5mi, inc: Warm; 3mi@Tempo; Cool | Rest: / XT | Long Run: Dist: 7mi: @Long&Easy | Rest: / XT | Rest: / XT | Easy Run: Dist: 2mi: @Long&Easy | 14 miles |
| 4 | Rest: / XT | Easy Run: Dist: 3mi: @Long&Easy | Rest: / XT | Easy Run: Dist: 4mi: @Long&Easy | Rest: / XT | Rest: / XT | Easy Run: Dist: 3mi: @Long&Easy | 10 miles |
| 5 | Rest: / XT | Tempo Run: Dist: 6mi, inc: Warm; 4mi@Tempo; Cool | Rest: / XT | Long Run: Dist: 7mi: @Long&Easy-10s | Rest: / XT | Rest: / XT | Easy Run: Dist: 2mi: @Long&Easy-5s | 15 miles |
| 6 | Rest: / XT | Speedwork: Dist: 7mi, inc: Warm; 3x1600@Tempo-16s: w/800 jogs; Cool | Rest: / XT | Long Run: Dist: 8mi: @Long&Easy-10s | Rest: / XT | Rest: / XT | Easy Run: Dist: 2mi: @Long&Easy-5s | 17 miles |
| 7 | Rest: / XT | Tempo Run: Dist: 6mi, inc: Warm; 4mi@Tempo; Cool | Rest: / XT | Long Run: Dist: 8mi: @Long&Easy-10s | Easy Run: Dist: 2mi: @Long&Easy-10s | Rest: / XT | Easy Run: Dist: 2mi: @Long&Easy-5s | 18 miles |
| 8 | Rest: / XT | Easy Run: Dist: 4mi: @Long&Easy-5s | Rest: / XT | Easy Run: Dist: 4mi: @Long&Easy-10s | Rest: / XT | Rest: / XT | Easy Run: Dist: 4mi: @Long&Easy-5s | 12 miles |
| 9 | Rest: / XT | Tempo Run: Dist: 7mi, inc: Warm; 5mi@Tempo-1s; Cool | Rest: / XT | Long Run: Dist: 9mi: @Long&Easy-10s | Easy Run: Dist: 2mi: @Long&Easy-10s | Rest: / XT | Easy Run: Dist: 2mi: @Long&Easy-10s | 20 miles |
| 10 | Rest: / XT | Speedwork: Dist: 8mi, inc: Warm; 4x1600@Tempo-30s: w/800 jogs; Cool | Rest: / XT | Long Run: Dist: 9mi: @Long&Easy-10s | Easy Run: Dist: 2mi: @Long&Easy-10s | Rest: / XT | Easy Run: Dist: 2mi: @Long&Easy-10s | 21 miles |
| 11 | Rest: / XT | Tempo Run: Dist: 7mi, inc: Warm; 5mi@Tempo-1s; Cool | Rest: / XT | Long Run: Dist: 10mi: @Long&Easy-10s | Easy Run: Dist: 2mi: @Long&Easy-10s | Rest: / XT | Easy Run: Dist: 2mi: @Long&Easy-10s | 21 miles |
| 12 | Rest: / XT | Easy Run: Dist: 5mi: @Long&Easy-10s | Rest: / XT | Easy Run: Dist: 5mi: @Long&Easy-10s | Rest: / XT | Rest: / XT | Easy Run: Dist: 5mi: @Long&Easy-10s | 15 miles |
| 13 | Rest: / XT | Tempo Run: Dist: 8mi, inc: Warm; 6mi@Tempo-1s; Cool | Rest: / XT | Long Run: Dist: 10mi: @Long&Easy-15s | Easy Run: Dist: 2mi: @Long&Easy-15s | Rest: / XT | Easy Run: Dist: 2mi: @Long&Easy-15s | 22 miles |
| 14 | Rest: / XT | Speedwork: Dist: 10mi, inc: Warm; 5x1600@Tempo-33: w/800 jogs; Cool | Rest: / XT | Long Run: Dist: 11mi: @Long&Easy-15s | Easy Run: Dist: 2mi: @Long&Easy-15s | Rest: / XT | Easy Run: Dist: 2mi: @Long&Easy-15s | 25 miles |
| 15 | Rest: / XT | Tempo Run: Dist: 8mi, inc: Warm; 6mi@Tempo-1s; Cool | Rest: / XT | Long Run: Dist: 11mi: @Long&Easy-15s | Easy Run: Dist: 2mi: @Long&Easy-15s | Rest: / XT | Easy Run: Dist: 2mi: @Long&Easy-15s | 23 miles |
| 16 | Rest: / XT | Tempo Run: Dist: 5mi, inc: Warm; 3mi@Tempo; Cool | Rest: / XT | Easy Run: Dist: 2mi: @Long&Easy | Rest: / XT | Rest: / XT | Race Day: Dist: Half-Marathon: Good Luck! | 20 miles |