Running training guide

Running
training
guide

Contents
01
05
07
09
Getting ready to train
How do I start training for a full/half marathon?
What equipment do I need to start training?
Join a running club
Warm up and cool down
Hydration
Nutrition
Injury prevention
Why do runners get injured?
Is injury preventable?
Injury prevention rules
Staying motivated
Should training be this hard?
Join a running club or a gym
Run with a friend
Cross training
Remember why you’re doing this
Feeling tired and demotivated?
Cross training
What is cross training?
Why cross train?
Options for cross training
13
17
22
Using the training plans
Which training plan do I use?
How do I use the training plan?
Full marathon training schedule
3 hours
3 hours 30 minutes
4 hours
4 hours 30 minutes
5 hours
Half marathon training schedule
1 hour 30 minutes
1 hour 45 minutes
2 hours
2 hours 15 minutes
2 hours 30 minutes

Getting ready
to train
How do I start training for a
full/half marathon?
Before starting any rigorous challenge
it’s important to check you are healthy.
If you have any doubts at all, you
should have a medical check-up.
At the very least have your blood
pressure measured. Most gyms will
do this for you, especially if you
explain that you are training for a
full/half marathon.
What equipment do I need to
start training?
You need very little equipment to start
running. Most important are running
shoes that suit your running style.
Runners’ feet land in one of three ways
– neutral, pronation or supination.
Most specialist running shops will
be able to tell you by reviewing your
running style and looking at the
bottom of an old pair of shoes. If you
cannot find a specialist running shop
in your area, email Craig and Ben at
running@aquaterra.org and we will
recommend one for you.
Shoes are the most important items
you will buy, so take your time and get
the right ones. Running in the wrong
type of shoes could cause injuries!
Other than shoes, you may need:
Essential
■ socks – good running socks will help
keep you free from blisters
■ shorts – comfortable and well fitting
■ t-shirt – ideally a technical fibre version
■ watch or GPS device – these will help
you understand your running pace
■ water bottle – hydration is important
when doing any sport
■ reflective bands – these are imperative if
you are running in the dark
Nice to have
■ upper body base layer – these wick away
the sweat when you are running so that
you don’t get cold
■ leggings – these are tight fitting and will
keep your muscles warm without bulk in
cold weather
■ woolly hat – this will keep you warm if
it is cold
■ waterproof jacket – nice to have but
not essential
■ running head torch – not essential
except if you live in a place without
street lights
Join a running club
If you join a large local running club,
you will find there will be someone to
train with whatever your pace. They
will have sessions during the week
where you can run on the road or on a
1 Running training guide
Running training guide 2

track. Most importantly as the training
progresses towards the event day,
they will organise long runs, usually at
the weekends, which will be built up
steadily over the weeks.
Warm up and cool down
Before your run
Before starting your run, walk for
around five minutes, then start a jog
and take your muscles through the
range of movements they will use
when running.
Start with swinging your arms in the
way a 100m sprinter would, then do
knee raises so that if you hold your
hands at waist height they will just
about touch. Bring your heels to the
underside of your bottom. Finally, put
all three movements together. This
will not only raise your heart rate, but
will also warm up your muscles.
■ five-minute walk/light jog
■ arm swinging
■ knee raises
■ heel raises
■ walking lunges
■ all three together
■ repeat three times
When you finish running
After you’ve finished training,
walk/slow jog for 10 minutes,
stretch, have something to drink
and eat, then shower. This helps to
keep the muscles long, and long
muscles are strong muscles. You
should also stretch on rest days as
this will stop the muscles shortening
and becoming stiff.
■ Get warm either by going indoors or
putting on extra clothes, remove cold
sweaty clothes.
■ At the very least, stretch calves,
hamstrings, quadriceps and hip flexors.
Hold each stretch for about 30 seconds,
but longer on tighter muscles if possible.
You should only feel tension, there
shouldn’t be any pain.
■ Hydrate (see the section below).
■ Eat something within 20 minutes of
finishing your session. Ideally a mixture
of carbohydrate and protein aids
recovery, but avoid fatty foods.
■ Have a shower or bath.
Hydration
Different people have different sweat
rates. As a rough guide you should
be drinking two litres of water each
day, plus drinking enough during
and after you train. The easiest way
to tell whether you are hydrated is
to check the colour of your urine. If
you are properly hydrated it should
be a pale straw colour. If you are
dehydrated, you increase the chance
of getting injured. Also, being three
per cent dehydrated will reduce your
performance by 10 per cent.
Coffee and tea are diuretics (they
make you pee), so if you are drinking
a lot of these products then you need
to increase the amount of water that
you drink.
Nutrition
Consider the amount of food
and calories you’re taking in. When
training, you’ll roughly burn 100
calories per mile. So if you cover 13
miles in a training session you’ll need
to replace 1,300 calories in your diet.
If you have any questions on
running nutrition or if you were
hoping to lose weight during your
training, please email Craig and Ben
at running@aquaterra.org
3 Running training guide
Running training guide 4

Injury
prevention
Why do runners get injured?
At least 40 per cent of runners get
some injury while training for a full/half
marathon – 10 per cent will withdraw,
20 per cent run with niggles and 10 per
cent get cured in time.
Science shows that when we train we
actually damage the muscle fibres.
These are called micro tears. When
we rest, the small tears to the muscles
fix themselves and make the muscles
stronger. When we get injuries, it’s
normally because we haven’t let the
body repair itself enough. The micro
tears then become macro tears (in
other words, a torn muscle).
Is injury preventable?
Many people get injuries during
marathon training due to the increase
in days they are completing highimpact
activities. Training to run this
distance can be a shock to your
system, so you really need to ensure
you listen to your body and complete
the right session at the right time.
Some injury prevention rules are:
■ never run while your muscles are still
excessively sore from the last training
session – you can cross train to give your
muscles a chance to repair
■ make sure your shoes are the correct
ones for you
■ stay hydrated – drink enough to ensure
your urine is a pale straw colour
■ avoid having running sessions
back to back
■ always warm up and down
■ think about your nutrition in the first
20 minutes after training
Remember: It’s our aim to get you to
the start line fit and ready to run. We
want you to reach your goal, and in
turn, help us reach ours.
If you have any injury or fitness
concerns, please email
running@aquaterra.org
Craig and Ben will respond to your
query within 72 hours.
5 Running training guide
Running training guide 6

Staying
motivated
‘It sounded like a good
idea when I entered!’
Should training be this hard?
Even the super fit have days where
they would rather sit in front of the TV
and have a day off! So what strategies
can we use to minimise the negative
effects of training?
When you first start out on the road to
a full/half marathon, it’s important that
you have the support of your family,
friends and work colleagues. After
all, you’re running for a good cause –
helping people in desperate housing
need and you need people’s support
to help you raise the sponsorship.
Once everyone is onboard, it’s easier
to tell them about your training and
your worries.
Join a running club or a gym
This way you will be training with likeminded
people. You will be with other
people trying to achieve the same goal
and going through the same stresses
and strains as you.
Run with a friend
Find a running buddy who is about
the same pace as you. This way you
can talk about what is going right.
Always be positive with each other –
remember, the glass is always half full!
Cross training
This allows you to do something
different, while still building your
fitness levels. Also you may be
able to do some of this with your
family and friends. Read the guide
to cross training on page 9 for
more information.
Remember why you’re doing this
What you’re doing will make a
difference and that’s why you are
putting yourself out there, working
really hard. You want to achieve
something not only for yourself, but
to help other people as well.
Feeling tired and demotivated?
Don’t be a slave to your programme.
You don’t need to complete every
session on the set day. Missing an
occasional session or taking it a little
easier will not do any harm when it
comes to achieving your goal.
7 Running training guide
Running training guide 8

Cross
training
What is cross training?
Cross training is doing a sport or
activity that doesn’t use running as
its main emphasis, to complement
your training for a full/half marathon.
Why cross train?
Cross training prevents overuse
injuries. People get repetitive
strain injures from doing the same
movements over and over. When we
ask our body to run for a number of
hours for at least 16 weeks, we put the
muscles into imbalance. For example,
one part of the calf muscle becomes
stronger than other parts of it. By cross
training, we minimise the chance of
this by strengthening all your muscles
and keeping them balanced.
Options for cross training
Swimming
Water is 2,000 times thicker than air,
so whatever we do in it is hard work.
However, there is no impact to the
legs, unlike running. If you swim a
mixture of strokes, your fitness level
will soar. Start with a target, say 10
lengths, and give yourself an hour to
do it. This way you can have rest gaps
after each length. Gradually shorten
the rest gaps and increase the lengths.
Water running
You’ll need a flotation belt, a swimming
pool and a sense of humour! This
provides the advantages of running
without the impact. Lean forward in
the water at around a 45-degree angle.
Not letting your feet touch the bottom,
start to run slowly so that your arms
and feet are pushing you forward
through the water. You will not go very
fast even when you do speed work,
however the effort will feel hard. Do
10 minutes of easy running, followed
by four x two minutes of fast running
with two minutes of slow recovery in
between, then five minutes of easy
running to cool down.
Cycling
This is non-weight bearing and can
be done outside or on static bikes in
the gym. Most towns have cycling
routes to keep you off the busy roads,
so start by using your bike for all those
journeys of a couple of miles or less
that you would normally take a car
or the bus for. Spin sessions are run
in gyms all over the country or use a
static bike at home – you can even
watch your favourite TV programme
while doing it!
Circuits
These are ideal for strengthening
all the muscles that you don’t use in
running and keeping them balanced.
9 Running training guide
Running training guide 10

Most sports centres have classes, so
make sure the instructor shows you
how to perform the exercises properly.
Your muscles will ache at first, so take
it slowly to start with.
Walking
At first you’ll probably have to do this
for longer than you can run, but it
gives you some idea of what it is like
to be on your feet for several hours,
without the risk of injury that running
brings. During the marathon you may
have to walk a bit. Instead of strolling
though, walk with a brisk motion using
your arms in a marching fashion. This
way even if you walked the full/half
marathon (which you won’t!) you could
still cover the distance in less time than
you think.
Pilates or core exercises
These strengthen all the bits we don’t
work on in running. However, when
you get tired, these are the parts
that will allow your legs to carry on
functioning in the full/half marathon.
Find a pilates class or work from a
DVD. Core exercises include sit-ups
and push-ups (anything that ensures
you have a strong trunk).
Other sports
You may already play other sports, and
there is no reason to stop. However,
if for example you play squash on a
Saturday, then you should move the
day for your long run from Sunday to
around the Wednesday. This will allow
you to get over the long run before you
play squash and the squash before
you do your long run.
Contact Craig and Ben for advice on
how a sport fits into your particular
training: running@aquaterra.org
11 Running training guide
Running training guide 12

Using the
training plans
Which plan do I use?
You need to decide which plan is best for you. Ideally you will have a recent 5km,
10km or half marathon time to project a longer distance time against.
Please review the box below to see what your predicted full marathon time
might be.
Estimated full
marathon time
5km 10km Half marathon
3 hrs 18 mins 20 secs 38 mins 21 secs 1 hr 24 mins 59 secs
3 hrs 30 mins 21 mins 30 secs 44 mins 59 secs 1 hr 39 mins 39 secs
4 hrs 24 mins 30 secs 51 mins 16 secs 1 hr 53 mins 34 secs
4 hrs 30 mins 27 mins 40 secs 57 mins 53 secs 2 hrs 8 mins 14 secs
5 hrs 31 mins 18 secs 1 hr 5 mins 16 secs 2 hrs 23 mins 53 secs
Please review the box below to see what your predicted half marathon time
might be.
Estimated half
marathon time
5km 10km
1 hr 30 mins 19 mins 20 secs 40 mins 27 secs
1 hr 45 mins 22 mins 30 secs 47 mins 04 secs
2 hrs 25 mins 50 secs 54 mins 03 secs
2 hrs 15 mins 29 mins 00 secs 1 hr 00 mins 40 secs
2 hrs 30 mins 32 mins 38 secs 1 hr 08 mins 03 secs
13 Running training guide
Running training guide 14

How do I use the training plan?
All of the plans are based around a
five-day training week; this will include
three days of running and two days
of cross training, ideally keeping the
impact low on the non-running days.
If you are an experienced runner
and have been training regularly for
the past six months, you may start
the plan at week 16. If you are new
to running, we would suggest you
complete the full 24 weeks of training.
Run 1: Interval training
Column 1 (Session) tells you about the
distances and repetitions, column 2
(Pace) is the time you need to complete
each rep in and column 3 (Recovery) is
the recovery time between each rep.
Run 2: Tempo training
This will typically be at a pace quicker
than your marathon/half marathon
speed. Column 1 (Distance) tells you
the miles you need to run, with column
2 (Pace) being the time you need to run
each mile in.
Run 3: Long run
The aim of this is to build up duration
and then intensity so your body is
ready for the distance on race day.
Column 1 (Distance) tells you the miles
you need to run, with column 2 (Pace)
being the time you need to run each
mile in.
All sessions should include a warm
up and cool down lasting a minimum
of 10 mins.
Craig McIntyre and Ben Harding
are qualified personal trainers
and fitness tutors who have been
working in the industry since the
late 90s. They work for a leisure
charity that delivers running and
fitness sessions for local residents
in Islington, London.
Both are keen runners and have
completed several marathons
and half marathons, including the
London Marathon, with Ben being
a sub 2.45hr and Craig being a
sub 3.30hr runner. They are keen
to help runners completing events
for Shelter by offering a personal
email advice service and assisting
in everything from choosing the
appropriate training plan to staying
injury free.
Email: running@aquaterra.org
‘Running the London
Marathon for such a
great charity was one
of the best things I’ve
ever done!’
15 Running training guide
Running training guide 16

Full marathon training
schedule: 3 hrs
W eek
Run 1 Run 2 Run 3
Session
(distance
and reps)
Pace
(time to
complete
each rep)
Recovery
(time
between
each rep)
Distance
(miles)
Pace
(time to
complete
each mile)
Distance
(miles)
Pace
(time to
complete
each rep)
24 2 x 1600m 5.41 2 mins 2 6.14 5 6.52
23 3 x 800m 2.43 1 min 3 6.29 6 7.02
22 2 x 1200m 4.10 2 mins 3 6.14 6 6.52
21 3 x 1000m 3.25 2 mins 2 6.14 8 7.12
20 2 x 1600m 5.41 2 mins 3 6.29 8 7.07
19 3 x 1200m 4.10 2 mins 2 6.29 10 7.22
18 4 x 800m 2.43 2 mins 3 6.14 10 7.12
17 6 x 400m 1.19 1 min 2 6.29 11 7.37
16 3 x 1600m 5.41 1 min 2 6.14 13 7.22
15 5 x 800m 2.43 2 mins 5 6.52 15 7.37
14 4 x 1200m 4.10 2 mins 5 6.44 17 7.37
13 5 x 1000m 3.25 2 mins 4 6.29 20 7.52
12 3 x 1600m 5.41 1 min 3 6.14 18 7.37
11 4 x 1200m 4.10 2 mins 5 6.29 20 7.37
10 6 x 800m 2.43 1.30 mins 6 6.44 13 7.07
9 2 x 6 x 1.19 1.30 & 2.30 3 6.14 18 7.22
400m
mins
8 2 x 2000m 7.12 2 mins 4 6.29 20 7.22
7 3 x 2 x
1200m
4.10 2 & 4 mins 10 6.52 15 7.12
6 5 x 1000m 3.25 2 mins 5 6.52 22 7.22
5 3 x 1600m 5.41 2 mins 10 6.52 15 7.02
4 10 x 400m 1.19 2 mins 8 6.52 22 7.07
3 8 x 800m 2.43 2 mins 5 6.29 13 6.52
2 5 x 1000m 3.25 2 mins 3 6.14 10 6.52
1 6 x 400m 1.19 2 mins 3 6.52 26.2 6.52
Full marathon training
schedule: 3 hrs 30 mins
W eek
Run 1 Run 2 Run 3
Session
(distance
and reps)
Pace
(time to
complete
each rep)
Recovery
(time
between
each rep)
Distance
(miles)
Pace
(time to
complete
each mile)
Distance
(miles)
Pace
(time to
complete
each rep)
24 2 x 1600m 6.39 2 mins 2 7.12 5 7.58
23 3 x 800m 3.12 1 min 3 7.27 6 8.08
22 2 x 1200m 4.53 2 mins 3 7.12 6 7.58
21 3 x 1000m 4.01 2 mins 2 7.12 8 8.18
20 2 x 1600m 6.39 2 mins 3 7.27 8 8.13
19 3 x 1200m 4.53 2 mins 2 7.27 10 8.28
18 4 x 800m 3.12 2 mins 3 7.12 10 8.18
17 6 x 400m 1.34 1 min 2 7.27 11 8.43
16 3 x 1600m 6.39 1 min 2 7.12 13 8.28
15 5 x 800m 3.12 2 mins 5 7.58 15 8.43
14 4 x 1200m 4.53 2 mins 5 7.42 17 8.43
13 5 x 1000m 4.01 2 mins 4 7.27 20 8.58
12 3 x 1600m 6.39 1 min 3 7.12 18 8.43
11 4 x 1200m 4.53 2 mins 5 7.27 20 8.43
10 6 x 800m 3.12 1.30 mins 6 7.42 13 8.13
2 x 6 x
1.30 & 2.30
9 400m 1.34 mins 3 7.12 18 8.28
8 2 x 2000m
3 x 2 x
8.24 2 mins 4 7.27 20 8.28
7 1200m 4.53 2 & 4 mins 10 7.58 15 8.18
6 5 x 1000m 4.01 2 mins 5 7.58 22 8.28
5 3 x 1600m 6.39 2 mins 10 7.58 15 8.08
4 10 x 400m 1.34 2 mins 8 7.58 22 8.13
3 8 x 800m 3.12 2 mins 5 7.27 13 7.58
2 5 x 1000m 4.01 2 mins 3 7.12 10 7.58
1 6 x 400m 1.34 2mins 3 7.58 26.2 7.58
17 Running training guide
Running training guide 18

Full marathon training
schedule: 4 hrs
W eek
Run 1 Run 2 Run 3
Session
(distance
and reps)
Pace
(time to
complete
each rep)
Recovery
(time
between
each rep)
Distance
(miles)
Pace
(time to
complete
each mile)
Distance
(miles)
Pace
(time to
complete
each rep)
24 2 x 1600m 7.40 2 mins 2 8.13 3 9.19
23 3 x 800m 3.42 1 min 3 8.28 4 9.24
22 2 x 1200m 5.39 2 mins 3 8.13 4 9.19
21 3 x 1000m 4.40 2 mins 2 8.13 5 9.29
20 2 x 1600m 7.40 2 mins 3 8.28 6 9.39
19 3 x 1200m 5.39 2 mins 2 8.28 6 9.39
18 4 x 800m 3.42 2 mins 3 8.13 7 9.54
17 6 x 400m 1.49 1 min 2 8.28 8 9.39
16 3 x 1600m 7.40 1 min 2 8.13 9 9.39
15 5 x 800m 3.42 2 mins 5 9.09 10 9.54
14 4 x 1200m 5.39 2 mins 5 8.43 11 9.39
13 5 x 1000m 4.40 2 mins 4 8.28 13 9.39
12 3 x 1600m 7.40 1 min 3 8.13 15 10.09
11 4 x 1200m 5.39 2 mins 5 8.28 18 10.09
10 6 x 800m 3.42 1.30 mins 6 8.43 20 10.09
2 x 6 x
1.30 & 2.30
9 400m 1.49 mins 3 8.13 15 9.29
8 2 x 2000m
3 x 2 x
9.40 2 mins 4 8.28 18 9.39
7 1200m 5.39 2 & 4 mins 10 9.09 20 9.39
6 5 x 1000m 4.40 2 mins 5 9.09 15 9.19
5 3 x 1600m 7.40 2 mins 10 9.09 18 9.19
4 10 x 400m 1.49 2 mins 8 9.09 22 9.24
3 8 x 800m 3.42 2 mins 5 8.28 13 9.09
2 5 x 1000m 4.40 2 mins 3 8.13 10 9.09
1 6 x 400m 1.49 2 mins 3 9.09 26.2 9.09
Full marathon training
schedule: 4 hrs 30 mins
W eek
Run 1 Run 2 Run 3
Session
(distance
and reps)
Pace
(time to
complete
each rep)
Recovery
(time
between
each rep)
Distance
(miles)
Pace
(time to
complete
each mile)
Distance
(miles)
Pace
(time to
complete
each rep)
24 2 x 1600m 8.38 2 mins 2 9.11 3 10.26
23 3 x 800m 4.11 1 min 3 9.26 4 10.31
22 2 x 1200m 6.23 2 mins 3 9.11 4 10.26
21 3 x 1000m 5.16 2 mins 2 9.11 5 10.36
20 2 x 1600m 8.38 2 mins 3 9.26 6 10.46
19 3 x 1200m 6.23 2 mins 2 9.26 6 10.46
18 4 x 800m 4.11 2 mins 3 9.11 7 11.01
17 6 x 400m 2.04 1 min 2 9.26 8 10.46
16 3 x 1600m 8.38 1 min 2 9.11 9 10.46
15 5 x 800m 4.11 2 mins 5 10.16 10 11.01
14 4 x 1200m 6.23 2 mins 5 9.41 11 10.46
13 5 x 1000m 5.16 2 mins 4 9.26 13 10.46
12 3 x 1600m 8.38 1 min 3 9.11 15 11.16
11 4 x 1200m 6.23 2 mins 5 9.26 18 11.16
10 6 x 800m 4.11 1.30 mins 6 9.41 20 11.16
2 x 6 x
1.30 & 2.30
9 400m 2.04 mins 3 9.11 15 10.36
8 2 x 2000m
3 x 2 x
10.53 2 mins 4 9.26 18 10.46
7 1200m 6.23 2 & 4 mins 10 10.16 20 10.46
6 5 x 1000m 5.16 2 mins 5 10.16 15 10.26
5 3 x 1600m 8.38 2 mins 10 10.16 18 10.26
4 10 x 400m 2.04 2 mins 8 10.16 22 10.31
3 8 x 800m 4.11 2 mins 5 9.26 13 10.16
2 5 x 1000m 5.16 2 mins 3 9.11 10 10.16
1 6 x 400m 2.04 2 mins 3 10.16 26.2 10.16
19 Running training guide
Running training guide 20

Full marathon training
schedule: 5 hrs
W eek
Run 1 Run 2 Run 3
Session
(distance
and reps)
Pace
(time to
complete
each rep)
Recovery
(time
between
each rep)
Distance
(miles)
Pace
(time to
complete
each mile)
Distance
(miles)
Pace
(time to
complete
each rep)
24 2 x 1600m 9.39 2 mins 2 10.12 3 11.55
23 3 x 800m 4.41 1 min 3 10.27 4 12
22 2 x 1200m 7.08 2 mins 3 10.12 4 11.55
21 3 x 1000m 5.55 2 mins 2 10.12 5 12.05
20 2 x 1600m 9.39 2 mins 3 10.27 6 12.15
19 3 x 1200m 7.08 2 mins 2 10.27 6 12.15
18 4 x 800m 4.41 2 mins 3 10.12 7 12.3
17 6 x 400m 2.19 1 min 2 10.27 8 12.15
16 3 x 1600m 9.39 1 min 2 10.12 9 12.15
15 5 x 800m 4.41 2 mins 5 11.45 10 12.3
14 4 x 1200m 7.08 2 mins 5 10.42 11 12.15
13 5 x 1000m 5.55 2 mins 4 10.27 13 12.15
12 3 x 1600m 9.39 1 min 3 10.12 15 12.45
11 4 x 1200m 7.08 2 mins 5 10.27 18 12.45
10 6 x 800m 4.41 1.30 mins 6 10.42 20 12.45
2 x 6 x
1.30 & 2.30
9 400m 2.19 mins 3 10.12 15 12.05
8 2 x 2000m
3 x 2 x
12.08 2 mins 4 10.27 18 12.15
7 1200m 7.08 2 & 4 mins 10 11.45 20 12.15
6 5 x 1000m 5.55 2 mins 5 11.45 15 11.55
5 3 x 1600m 9.39 2 mins 10 11.45 18 11.55
4 10 x 400m 2.19 2 mins 8 11.45 22 12
3 8 x 800m 4.41 2 mins 5 10.27 13 11.45
2 5 x 1000m 5.55 2 mins 3 10.12 10 11.45
1 6 x 400m 2.19 2 mins 3 11.45 26.2 11.45
Half marathon training
schedule: 1 hr 30 mins
W eek
Run 1 Run 2 Run 3
Session
(distance and
reps)
Pace
(time to
complete
each rep)
Recovery
(time
between
each rep)
Distance
(miles)
Pace
(time to
complete
each mile)
Distance
(miles)
Pace
(time to
complete
each rep)
24 8x400m 1.23 2 mins 2 7 4 7.23
23 5x600m 2.07 2 mins 2 6.45 4 7.13
22 4 x 800m 2.51 2 mins 2 6.45 5 7.23
21 2x1200m 4.22 2 mins 3 7 5 7.13
20 3x1000m 3.35 2 mins 3 6.45 6 7.23
19 2x1600m 5.57 2 mins 4 6.45 6 7.13
18 10x400m 1.23 1.30 mins 4 6.3 8 7.13
17 7x600m 2.07 1 min 3 6.45 9 7.13
16 6 x 800m 2.51 1.30 mins 3 6.3 10 7.23
15 3x1200m 4.22 2 mins 5 6.45 9 7.13
14 4x1000m 3.35 2 mins 3 6.3 9 7.13
13 3x1600m 5.57 1 min 6 7 11 7.23
12 4x1200m 4.22 2 mins 2 + 2 6.3 10 7.13
11 6x800m 2.51 1.30 mins 5 6.45 12 7.23
10 12x400m 1.23 1.30 mins 2 + 2 6.3 8 7.13
9 3x2000m 7.32 3 mins 5 6.45 13 7.23
8 3x(2x1200m) 4.22 2 & 4 mins 6 6.45 10 7.13
7 5x1000m 3.35 2 mins 5 6.45 14 7.23
6 3x1600m 5.57 1 min 6 7 10 7.13
5 10x400m 1.23 1 min 5 6.45 15 7.23
4 3x2000m 7.32 2 mins 2 + 2 6.45 10 6.53
3 3x1600m 5.57 1 min 5 6.45 12 7.13
2 5x1000m 3.35 2 mins 3 6.3 8 6.53
1 6x400m 1.23 2 mins 3 7 13.1 6.53
21 Running training guide
Running training guide 22

Half marathon training
schedule: 1 hr 45 mins
W eek
Run 1 Run 2 Run 3
Session
(distance
and reps)
Pace
(time to
complete
each rep)
Recovery
(time
between
each rep)
Distance
(miles)
Pace
(time to
complete
each mile)
Distance
(miles)
Pace
(time to
complete
each rep)
24 8 x 400m 1.39 2 mins 2 8.02 4 8.32
23 5 x 600m 2.3 2 mins 2 7.47 4 8.22
22 4 x 800m 3.21 2 mins 2 7.47 5 8.32
21 2 x 1200m 5.08 2 mins 3 8.02 5 8.22
20 3 x 1000m 4.14 2 mins 3 7.47 6 8.32
19 2 x 1600m 6.59 2 mins 4 7.47 6 8.22
18 10 x 400m 1.39 1.30 mins 4 7.32 8 8.22
17 7 x 600m 2.3 1 min 3 7.47 9 8.22
16 6 x 800m 3.21 1.30 mins 3 7.32 10 8.32
15 3 x 1200m 5.08 2 mins 5 7.47 9 8.22
14 4 x 1000m 4.14 2 mins 3 7.32 9 8.22
13 3 x 1600m 6.59 1 min 6 8.02 11 8.32
12 4 x 1200m 5.08 2 mins 2 + 2 7.32 10 8.22
11 6 x 800m 3.21 1.30 mins 5 7.47 12 8.32
10 12 x 400m 1.39 1.30 mins 2 + 2 7.32 8 8.22
9 3 x 2000m
3 x (2 x
8.48 3 mins 5 7.47 13 8.32
8 1200m) 5.08 2 & 4 mins 6 7.47 10 8.22
7 5 x 1000m 4.14 2 mins 5 7.47 14 8.32
6 3 x 1600m 6.59 1 min 6 8.02 10 8.22
5 10 x 400m 1.39 1 min 5 7.47 15 8.32
4 3 x 2000m 8.48 2 mins 2 + 2 7.47 10 8.02
3 3 x 1600m 6.59 1 min 5 7.47 12 8.22
2 5 x 1000m 4.14 2 mins 3 7.32 8 8.02
1 6 x 400m 1.39 2 mins 3 8.02 13.1 8.02
Half marathon training
schedule: 2 hrs
W eek
Run 1 Run 2 Run 3
Session
(distance
and reps)
Pace
(time to
complete
each rep)
Recovery
(time
between
each rep)
Distance
(miles)
Pace
(time to
complete
each mile)
Distance
(miles)
Pace
(time to
complete
each rep)
24 8 x 400m 1.55 2 mins 2 9.06 3 9.36
23 5 x 600m 2.54 2 mins 2 8.51 3 9.36
22 4 x 800m 3.53 2 mins 2 8.51 4 9.46
21 2 x 1200m 5.56 2 mins 3 9.06 4 9.36
20 3 x 1000m 4.54 2 mins 3 8.51 5 9.46
19 2 x 1600m 8.03 2 mins 4 8.51 5 9.36
18 10 x 400m 1.55 1.30 mins 4 8.36 4 9.36
17 7 x 600m 2.54 1 min 3 8.51 6 9.46
16 6 x 800m 3.53 1.30 mins 3 8.36 6 9.36
15 3 x 1200m 5.56 2 mins 5 8.51 8 9.46
14 4 x 1000m 4.54 2 mins 3 8.36 8 9.36
13 3 x 1600m 8.03 1 min 6 9.06 9 9.46
12 4 x 1200m 5.56 2 mins 2 + 2 8.36 9 9.36
11 6 x 800m 3.53 1.30 mins 5 8.51 10 9.46
10 12 x 400m 1.55 1.30 mins 2 + 2 8.36 10 9.36
9 3 x 2000m
3 x (2 x
10.09 3 mins 5 8.51 7 9.16
8 1200m) 5.56 2 & 4 mins 6 8.51 11 9.36
7 5 x 1000m 4.54 2 mins 5 8.51 10 9.16
6 3 x 1600m 8.03 1 min 6 9.06 11 9.36
5 10 x 400m 1.55 1 min 5 8.51 12 9.46
4 3 x 2000m 10.09 2 mins 2 + 2 8.51 10 9.16
3 3 x 1600m 8.03 1 min 5 8.51 11 9.36
2 5 x 1000m 4.54 2 mins 3 8.36 8 9.16
1 6 x 400m 1.55 2 mins 3 9.06 13.1 9.16
23 Running training guide
Running training guide 24

Half marathon training
schedule: 2 hrs 15 mins
W eek
Run 1 Run 2 Run 3
Session
(distance
and reps)
Pace
(time to
complete
each rep)
Recovery
(time
between
each rep)
Distance
(miles)
Pace
(time to
complete
each mile)
Distance
(miles)
Pace
(time to
complete
each rep)
24 8 x 400m 2.1 2 mins 2 10.07 3 10.46
23 5 x 600m 3.17 2 mins 2 9.52 3 10.46
22 4 x 800m 4.24 2 mins 2 9.52 4 10.56
21 2 x 1200m 6.42 2 mins 3 10.07 4 10.46
20 3 x 1000m 5.32 2 mins 3 9.52 5 10.56
19 2 x 1600m 9.04 2 mins 4 9.52 5 10.56
18 10 x 400m 2.1 1.30 mins 4 9.37 4 10.46
17 7 x 600m 3.17 1 min 3 9.52 6 10.46
16 6 x 800m 4.24 1.30 mins 3 9.37 6 10.46
15 3 x 1200m 6.42 2 mins 5 9.52 8 10.56
14 4 x 1000m 5.32 2 mins 3 9.37 8 10.46
13 3 x 1600m 9.04 1 min 6 10.07 9 10.56
12 4 x 1200m 6.42 2 mins 2 + 2 9.37 9 10.46
11 6 x 800m 4.24 1.30 mins 5 9.52 10 10.56
10 12 x 400m 2.10 1.30 mins 2 + 2 9.37 10 10.46
9 3 x 2000m
3 x (2 x
11.25 3 mins 5 9.52 7 10.26
8 1200m) 6.42 2 & 4 mins 6 9.52 11 10.46
7 5 x 1000m 5.32 2 mins 5 9.52 10 10.26
6 3 x 1600m 9.04 1 min 6 10.07 11 10.46
5 10 x 400m 2.10 1 min 5 9.52 12 10.56
4 3 x 2000m 11.25 2 mins 2 + 2 9.52 10 10.26
3 3 x 1600m 9.04 1 min 5 9.52 11 10.46
2 5 x 1000m 5.32 2 mins 3 9.37 8 10.26
1 6 x 400m 2.10 2 mins 3 10.07 13.1 10.26
Half marathon training
schedule: 2 hrs 30 mins
W eek
Run 1 Run 2 Run 3
Session
(distance and
reps)
Pace (time
to complete
each rep)
Recovery Distance
(time between (miles)
each rep)
Pace (time
to complete
each mile)
Distance
(miles)
Pace
(time to
complete
each rep)
24 8 x 400m 2.27 2 mins 2 11.12 3 11.59
23 5 x 600m 3.41 2 mins 2 10.57 3 11.59
22 4 x 800m 4.55 2 mins 2 10.57 4 12.09
21 2 x 1200m 7.30 2 mins 3 11.12 4 11.59
20 3 x 1000m 6.13 2 mins 3 10.57 5 12.09
19 2 x 1600m 10.09 2 mins 4 10.57 5 11.59
18 10 x 400m 2.27 1.30 mins 4 10.42 4 11.59
17 7 x 600m 3.41 1 min 3 10.57 6 12.09
16 6 x 800m 4.55 1.30 mins 3 10.42 6 11.59
15 3 x 1200m 7.30 2 mins 5 10.57 8 12.09
14 4 x 1000m 6.13 2 mins 3 10.42 8 11.59
13 3 x 1600m 10.09 1 min 6 11.12 9 12.09
12 4 x 1200m 7.30 2 mins 2 + 2 10.42 9 11.59
11 6 x 800m 4.55 1.30 mins 5 10.57 10 12.09
10 12 x 400m 2.27 1.30 mins 2 + 2 10.42 10 11.59
9 3 x 2000m
3 x (2 x
12.46 3 mins 5 10.57 7 11.39
8 1200m) 7.30 2 & 4 mins 6 10.57 11 11.59
7 5 x 1000m 6.13 2 mins 5 10.57 10 11.39
6 3 x 1600m 10.09 1 min 6 11.12 11 11.59
5 10 x 400m 2.27 1 min 5 10.57 12 12.09
4 3 x 2000m 12.46 2 mins 2 + 2 10.57 10 11.39
3 3 x 1600m 10.09 1 min 5 10.57 11 11.59
2 5 x 1000m 6.13 2 mins 3 10.42 8 11.39
1 6 x 400m 2.27 2 mins 3 11.12 13.1 11.39
25 Running training guide
Running training guide 26

Why run for Shelter?
In our affluent nation, tens of thousands of people wake
up every day in housing that is run-down, overcrowded or
dangerous. Many others have lost their home altogether.
The desperate lack of decent, affordable housing is robbing
us of security, health and a fair chance in life.
Shelter believes everyone should have a home.
More than one million people a year come to us for advice
and support via our website, helplines and national network
of services. We help people to find and keep a home in a
place where they can thrive, and tackle the root causes
of bad housing by campaigning for new laws, policies
and solutions.
Visit shelter.org.uk to join our campaign, find housing
advice or make a donation.
We need your help to continue our work.
Please support us.
Shelter
88 Old Street
London EC1V 9HU
shelter.org.uk
RH4524. Registered charity in England and Wales (263710) and in Scotland (SC002327). Photos by Max Hamilton, Eddie MacDonald and iStockphoto.