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Training Plans

Course record holder (61 mins 17 sec) and double Olympian Dave Long provides all the info you need to know to train for the Coventry Half Marathon, no matter what your target time.
 

This is a guide for people who are already active. Everyone needs to exercise safely, so if you’re a complete beginner please visit the NHS Running for Beginners page on their website for a guide before starting https://www.nhs.uk/live-well/exercise/running-tips-for-beginners/
 

Sub 1 Hour 45 Minutes

Week Number Week Commencing Mon Tues Weds Thurs Fri Sat Sun
Week 1 11th January 8 Miles Easy 6 Miles Steady Rest 6 Miles steady 6 Miles Easy Rest 10 Miles steady
Week 2 18th January 3 Miles Easy 8 Miles Steady Rest 5 miles Race Pace 3 Miles Easy Park Run 10 miles steady
Week 3 25th January 3 Miles Easy 8 Miles Steady Rest 5 Miles steady Rest 8 Miles Steady 12 miles Easy
Week 4 1st February 5 miles Easy 8 Miles Easy Inc. 2 miles in 15 mins Rest 4 Miles Race Pace Rest 3 Miles Easy Inc. 5x 100m strides 10k -10 Mile Race Or 8miles in 1hr
Week 5 8th February 20 Mins Easy Rest 30 Mins Easy Rest 20mins easy Rest or Watch Park Run! 1 Hr Easy
Week 6 15th February 8 Miles Steady (inc 2 miles at Race Pace) Rest 8 Miles Easy (inc 2 miles in 15 Mins) Rest 5 Miles Easy Park Run 8 Miles Easy
Week 7 22nd February 4 Miles at Race Pace (Warm up and Down) Rest Warm Up; 3 Miles in 22 Mins; Warm Down 3Miles Easy 5 Miles Steady 3 Miles Easy 12 Miles Steady
Week 8 1st March 4 Miles Easy Rest Warm Up; 3x1 mile in 7:30 with 3 min rest between; Warm Down 3 Miles Easy 6 Miles Steady Park Run 13 Miles Easy
Week 9 8th March Rest 6 Miles Steady Warm Up; 3 Miles in 22 Mins; Warm Down 3 Miles Easy Rest Park Run with 15 minute warm-up and warm-down 10 Miles Steady
Week 10 15th March Rest 5 Miles Steady Rest 4 Miles Easy Rest 10 Min jog Race Day (Enjoy)

Sub 1:45 Notes and Tips:

  • This is the suggested schedule for someone that has experience of running a half marathon in between 1:45 and 2 hours.
  • “Easy” equates to 9:30 minute miles; “Steady” equates to 8:30 miles and “Race Pace” equates to 7:58 minute Miles (although 8:00 is easier to work out!).
  • “Warm up” and “Warm Down” is 10 minutes at Easy pace
  • If possible drive the course a couple of times (ignoring the city centre loop) taking note of hills and tougher sections.
  • If you have a car, bike or live locally try to use the course for training runs (especially the hills during those longer Sunday outings). Ensure you wear “High Vis” clothing in those rural sections!
  • Use the free War Memorial Park 5km “Park Run” (or your local one if you live outside the city) for all it’s worth! The event starts at 09:00 every Saturday which, conveniently, is the same start time as the Coventry Half Marathon. Finish Park Run feeling that you have given it your very best shot. Note your time but don’t worry if each one isn’t quicker than before as you’re training harder as the Half Marathon gets nearer. IF YOU CAN’T MAKE “PARK RUN” THEN RUN 3 MILES HARD (Don’t forget that warm up and warm down)
  • Your final “Park Run” during the build-up should be on Saturday 10th March. I suggest a 15 minute warm-up and warm-down before and after the event.
  • Week 5 is recovery week after 4 hard weeks of training, hence running to time rather than mileage). Any niggles should disappear and it’s also a chance for a psychological break and something to look forward to during the early weeks of training when our weather is likely to be doing its worst
  • Don’t be concerned about going slightly over-distance on those long Sunday runs. It’s good to know that you can be on your feet longer than will be the case during the race and should give you an idea of pace-management.
  • Enjoy it – and be sure to throw your hands in the air when you cross the line!

Sub 2 Hours 15 Minutes

Week No. Week Commencing Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 11th January 2021 30mins Steady Rest 45 mins Easy Rest 30 mins Steady Rest 1 hr Steady
Week 2 18th January Rest 45 mins Steady Rest 45 mins Steady Rest Park Run 1:15 Steady
Week 3 25th January Rest 1hr Steady 45 mins Steady Rest 5 miles in 48 mins 30mins Easy 1:30 Steady
Week 4 1st February 5 Miles in 48 Mins Rest 1 hr Steady 3 miles Steady Rest Park Run 1:30 Steady
Week 5 8th February Rest 30mins Steady Rest Rest 30 mins Steady Rest 1:45 Steady
Week 6 15th February 3 miles in 28 Mins 1 hr Steady 45 mins Easy Rest 30 mins Steady Park Run 2 hrs Steady
Week 7 22nd February Rest 3 miles in under 30 mins 1 hr Steady Rest 3 miles in 30 mins Rest 9 Miles in 1:30
Week 8 1st March 30 mins Steady 5 miles in under 50 mins Rest 1:15 Steady Rest Park Run 2:20 Easy
Week 9 8th March 4 miles in 38 mins 1:15 Steady Rest 1:15 Steady Rest 30 mins Easy 10 Miles in 1:38
Week 10 15th March Rest 20 Mins Easy Rest 15 Mins Easy Rest 10 mins Jog Race Day (Enjoy)

Sub 2:15 Notes and Tips:

  • This is the suggested schedule for someone who has got experience of running and can complete 10k in around an hour.
  • “Easy” sessions will be at a very comfortable pace thinking that you could go further. “Steady is at something approaching Race Pace (10 minute miles); working but still able to hold a conversation.
  • Drive the course a couple of times (ignoring the city centre loop) taking note of hills and tougher sections.
  • If you have a car, bike or live locally try to use the course for training runs (especially during those longer Sunday outings). Be sure to wear “High Vis” clothing in those rural sections!
  • Use the free War Memorial Park 5km “Park Run” (or your local Park Run if you don’t live in the area) for all it’s worth! The event starts at 09:00 every Saturday which, conveniently, is the same start time as the Coventry Half Marathon. Give each Park Run your very best shot. Note your time but don’t be concerned if each isn’t quicker than the one before as you’re training harder as the Half Marathon gets nearer. If you can’t make “Park Run” then run 3 miles at a hard tempo (Don’t forget that warm up and warm down)
  • Your final “Park Run” during the build-up should be on Saturday 10th March. I suggest a 15 minute warm-up and warm-down before and after the event.
  • Week 5 is a deliberate recovery week after 4 hard weeks of Half Marathon training (hence running to time rather than worrying about mileage). Any niggles should disappear and it’s also a chance for a psychological break and something to look forward to during the early weeks of training when our weather is likely to be doing its worst
  • Don’t be concerned about going towards you target time during the 2:15 week 8, Sunday run. Although you’ll be going slower than during the event it should prove you can spend that much time on your feet and come out smiling at the other end! The longer runs should also help to give an idea of pace-management.
  • Enjoy it – and be sure to throw your hands in the air when you cross the line!

Just Getting Round

Week Number Week Commencing Mon Tues Weds Thurs Fri Sat Sun
Week 1 11th January 2021 30 Mins Steady Rest 30 mins Steady Rest 40 mins Steady Rest 40 Mins  Steady
Week 2 18th January 30 Mins Steady Rest 45 mins steady Rest 45 Mins Steady Rest 1 Hour Steady
Week 3 25th January Rest 45 Mins Steady Rest 50 Mins Steady Rest Park Run 45 mins Steady
Week 4 1st February 30 Mins Steady Rest 1 Hour Steady 45 Mins Steady Rest 45 Mins Steady 1:15 Steady
Week 5 (Easy Week) 8th February Rest 30 mins Steady Rest 20 Mins Steady Rest Park Run 30 Mins Steady
Week 6 15th February 1:15  Steady Rest 1 Hour Steady Rest 1 hour Steady Rest 1:30 Steady
Week 7 22nd February Rest 1 Hour Steady Rest 45 Mins Steady Rest Park Run 2 hrs Steady
Week 8 1st March Rest 1 Hour Steady Rest 45 Mins Steady 1 Hour Slow! Rest 10 Mls in 2:30
Week 9 8th March Rest 1:15 Steady 30 mins steady 30 mins Steady Rest Park Run 10 Mls in 2:30
Week 10 15th March Rest 30 Mins Steady Rest Rest 20 Minutes Steady Rest Race Day Enjoy!

Getting Round Notes and Tips:

  • A Half Marathon is a long way and shouldn’t be attempted with only 10 weeks to prepare if you’re a complete novice!
  • If in doubt a visit to your GP is always a good idea.
  • Running isn’t the most expensive of sports but it’s really important to ensure you have decent, well-fitting shoes. All mainstream brands are good.
  • DO NOT choose a pair of shoes because they match your vest or T Shirt!
  • If running this schedule DO NOT wear light road-racing shoes – your trainers will be fine
  • DO NOT use the race to try any new kit for the first time – even socks and especially shoes.
  • Drive the course a couple of times (ignoring the city centre loop) taking note of hills and tougher sections.
  • The expression “Steady” is to ensure that you run comfortably – i.e. still able to hold a conversation!
  • Training sessions are deliberately given in time rather than mileage. Time on your feet is all-important although it will be useful to note distances covered over the longer runs over the last few weeks hence “10 miles in 2hrs 30 mins” in week 8 and 9.
  • NB Cut off time for the Half Marathon will be 3:30 after which remaining runners will have to use pavements.
  • If you have a car, bike or live locally try to use the course for training runs (especially during those longer Sunday outings). Be sure to wear “High Vis” clothing in those rural sections!
  • Use the free War Memorial Park 5km “Park Run” (or your local one if you live outside the city) for all it’s worth! The event starts at 09:00 every Saturday which, conveniently, is the same start time as the Coventry Half Marathon. Finish every Park Run feeling you given it your very best shot. It’s also a great way to get used to running in a crowd. If you can’t make Park Run then run 3 miles at a hard tempo (Don’t forget that warm up and warm down)
  • Week 5 is a deliberate recovery week after 4 hard weeks of training. Any niggles should disappear and it’s also a chance for a psychological break and something to look forward to during the early weeks of training when our weather is likely to be doing its worst.
  • Enjoy it – and be sure to throw your hands in the air when you cross the line!