8/10/2019 Brighton Half-Marathon Training Plan

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The Tempo Run (TR) is your faster run each week. Run it at a pace which is faster than you could sustain for a half

marathon. If youve done a 10k, think 85% - 90% of your 10k pace. Use the first few minutes to build up to your target pace.The tempo run is not meant to be comfortable - the talk test is a useful way to see if you are working hard enough: You

should be able to speak a few words, but not hold a conversaon. Aim to maintain the same pace for the enre run - it may

take a few sessions before youre able to adjust your pace and hit the right speed.

8/10/2019 Brighton Half-Marathon Training Plan

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DURATION - 16 WEEKS

COMMENCING - 3rd november

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8/10/2019 Brighton Half-Marathon Training Plan

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DURATION - 16 WEEKS

COMMENCING - 3rd november

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8/10/2019 Brighton Half-Marathon Training Plan

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DURATION - 16 WEEKS

COMMENCING - 3rd november

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8/10/2019 Brighton Half-Marathon Training Plan

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MON/TUE/WED WED/THU/FRI SAT/SUN

PAGE 5/8 LSR = Long Steady RunTR = TEMPO RunER = Easy Run= TIME ON FEET

WARM UP 5mins brisk walk

SESSION

WARM DOWN

30mins

ER - 20mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

30mins

ER - 20mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

55mins

LSR - 3 miles or 45mins

(whichever is less)

5mins brisk walk

commencing 10/11/14

WARM UP 5mins brisk walk

SESSION

WARM DOWN

35mins

ER - 25mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

35mins

ER - 25mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

70mins

LSR - 4 miles or 60mins

(whichever is less)

5mins brisk walk

commencing 17/11/14

WARM UP 5mins brisk walk

SESSION

WARM DOWN

25mins

ER - 15mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

25mins

ER - 15mins

5mins brisk walk

WARM UP 5mins brisk walkSESSION

WARM DOWN

40mins

LSR - 2 miles or 30mins

(whichever is less)

5mins brisk walk

commencing 24/11/14

WARM UP 5mins brisk walk

SESSION

WARM DOWN

25mins

ER - 15mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

25mins

ER - 15mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

40mins

LSR -2 miles or 30mins

(whichever is less)

5mins brisk walk

commencing 03/11/14

DURATION - 16 WEEKS

COMMENCING - 3rd november

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MON/TUE/WED WED/THU/FRI SAT/SUN

PAGE 6/8 LSR = Long Steady RunTR = TEMPO RunER = Easy Run= TIME ON FEET

WARM UP 5mins brisk walk

SESSION

WARM DOWN

35mins

ER - 25mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

35mins

TR - 25mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

100mins

LSR - 6 miles or 90mins

(whichever is less)

5mins brisk walk

commencing 08/12/14

WARM UP 5mins brisk walk

SESSION

WARM DOWN

40mins

ER - 30mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

40mins

TR - 30mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

115mins

LSR - 7 miles or 105mins

(whichever is less)

5mins brisk walk

commencing 15/12/14

WARM UP 5mins brisk walk

SESSION

WARM DOWN

25mins

ER - 15mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

25mins

ER - 15mins

5mins brisk walk

WARM UP 5mins brisk walkSESSION

WARM DOWN

55mins

LSR - 3 miles or 45mins

(whichever is less)

5mins brisk walk

commencing 22/12/14

WARM UP 5mins brisk walk

SESSION

WARM DOWN

30mins

ER - 20mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

30mins

TR - 20mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

85mins

LSR -5 miles or 75mins

(whichever is less)

5mins brisk walk

commencing 01/12/14

DURATION - 16 WEEKS

COMMENCING - 3rd november

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MON/TUE/WED WED/THU/FRI SAT/SUN

PAGE 7/8 LSR = Long Steady RunTR = TEMPO RunER = Easy Run= TIME ON FEET

WARM UP 5mins brisk walk

SESSION

WARM DOWN

40mins

ER - 30mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

40mins

TR - 30mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

145mins

LSR - 9 miles or 135mins

(whichever is less)

5mins brisk walk

commencing 05/01/15

WARM UP 5mins brisk walk

SESSION

WARM DOWN

45mins

ER - 35mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

45mins

TR - 35mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

160mins

LSR - 10 miles or 150mins

(whichever is less)

5mins brisk walk

commencing 12/01/15

WARM UP 5mins brisk walk

SESSION

WARM DOWN

25mins

ER - 15mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

25mins

ER - 15mins

5mins brisk walk

WARM UP 5mins brisk walkSESSION

WARM DOWN

70mins

LSR - 4 miles or 60mins

(whichever is less)

5mins brisk walk

commencing 19/01/15

WARM UP 5mins brisk walk

SESSION

WARM DOWN

35mins

ER - 25mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

35mins

TR - 25mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

130mins

LSR -8 miles or 120mins(whichever is less)

5mins brisk walk

commencing 29/12/14

DURATION - 16 WEEKS

COMMENCING - 3rd november

8/10/2019 Brighton Half-Marathon Training Plan

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MON/TUE/WED WED/THU/FRI SAT/SUN

PAGE 8/8 LSR = Long Steady RunTR = TEMPO RunER = Easy Run= TIME ON FEET

WARM UP 5mins brisk walk

SESSION

WARM DOWN

45mins

ER - 35mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

45mins

TR - 35mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

130mins

LSR - 8 miles or 120mins

(whichever is less)

5mins brisk walk

commencing 02/02/15

WARM UP 5mins brisk walk

SESSION

WARM DOWN

35mins

ER - 25mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

35mins

TR - 25mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

85mins

LSR - 5 miles or 75mins

(whichever is less)

5mins brisk walk

commencing 09/02/15

WARM UP 5mins brisk walk

SESSION

WARM DOWN

25mins

ER - 15mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

25mins

ER - 15mins

5mins brisk walk

commencing 16/02/15

WARM UP 5mins brisk walk

SESSION

WARM DOWN

40mins

ER - 30mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

40mins

TR - 30mins

5mins brisk walk

WARM UP 5mins brisk walk

SESSION

WARM DOWN

175mins

LSR -11 miles or 165mins(whichever is less)

5mins brisk walk

commencing 26/01/15

DURATION - 16 WEEKS

COMMENCING - 3rd november