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2019 INTERMEDIATE TRAINING PLANThis programme is for you if you’ve previously done a half marathon, or regularly run longer distances for pleasure but would now like to improve on your time (sub 2 hours for men and 2.15 for women). It includes a combination of long runs and speed sessions to improve pace and hopefully, allowing you to reach your full potential. The plan is just a guide, so do not hesitate to move things around to fit around your routine.
WEEK MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY MILEAGEDate 15th July 16th July 17th July 18th July 19th July 20th July 21st July
1 REST30 mins easy run
CHM YOGA & RUN SESSION
REST40 mins cross
training30 mins
speed work3 miles (5k)
long run pace
Date 22nd July 23rd July 24th July 25th July 26th July 27th July 28th July
2 REST30 mins easy run
30 mins tempo
REST40 mins easy/recovery run
30 mins speed work
5 miles (8k) long run pace
Date 29th July 30th July 31st July 1st Aug 2nd Aug 3rd Aug 4th Aug
3 REST30 mins easy run
30 mins tempo
REST40 mins cross
training30 mins
speed work
ABP BARRY ISLAND 10K or slow long run
Date 5th Aug 6th Aug 7th Aug 8th Aug 9th Aug 10th Aug 11th Aug
4 REST40 mins easy run
30 mins tempo
REST40 mins
cross training30 mins
speed work6 miles (10k) long run pace
Date 12th Aug 13th Aug 14th Aug 15th Aug 16th Aug 17th Aug 18th Aug
5 REST40 mins easy run
30 mins tempo
REST40 mins cross
training30 mins
speed work8 miles (13k) long run pace
Date 19th Aug 20th Aug 21st Aug 22nd Aug 23rd Aug 24th Aug 25th Aug
6 REST45 mins easy run
30 mins tempo
REST50 mins cross
training40 mins
speed work8 miles (13k) long run pace
Date 26th Aug 27th Aug 28th Aug 29th Aug 30th Aug 31st Aug 1st Sept
7 REST45 mins easy run
30 mins tempo
REST50 mins cross
training40 mins
speed work6 miles (10k) long run pace
Date 2nd Sept 3rd Sept 4th Sept 5th Sept 6th Sept 7th Sept 8th Sept
8 REST50 mins easy run
30 mins tempo
REST60 mins cross
training40 mins
speed work10 miles (16k) long run pace
Date 9th Sept 10th Sept 11th Sept 12th Sept 13th Sept 14th Sept 15th Sept
9 REST40 mins easy run
CHM 6 MILE TRAINING RUN
REST50 mins cross
training40 mins
speed work12 miles (19k) long run pace
Date 16th Sept 17th Sept 18th Sept 19th Sept 20th Sept 21st Sept 22nd Sept
10 REST60 mins easy run
30 mins tempo
REST40 mins cross
training40 mins
speed work12 miles (19k) long run pace
Date 23rd Sept 24th Sept 25th Sept 26th Sept 27th Sept 28th Sept 29th Sept
11 REST50 mins easy run
30 mins tempo
REST40 mins cross
training40 mins
speed work6 miles (10k) long run pace
Date 30th Sept 1st Oct 2nd Oct 3rd Oct 4th Oct 5th Oct 6th Oct
12 REST40 mins easy run
30 mins tempo
REST40 mins easy run or REST
FESTIVAL OF RUNNING
CARDIFF HALF MARATHON
