Training

Course record holder (61 mins 17 sec) and double Olympian Dave Long provides all the info you need to know to train for a specific time (or just to get round).

Sub 1 Hour 45 Minutes
Sub 2 Hours 15 Minutes
Just Getting Round

Sub 1 Hour 45 Minutes

Week Number	Week Commencing	Mon	Tues	Weds	Thurs	Fri	Sat	Sun
Week 1	8^th January 2018	8 Miles Easy	6 Miles Steady	Rest	6 Miles steady	6 Miles Easy	Rest	10 Miles steady
Week 2	15^th January 2018	3 Miles Easy	8 Miles Steady	Rest	5 miles Race Pace	3 Miles Easy	Park Run	10 miles steady
Week 3	22nd January 2018	3 Miles Easy	8 Miles Steady	Rest	5 Miles steady	Rest	8 Miles Steady	12 miles Easy
Week 4	29^th January 2018	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 8mls in 1hr
Week 5	5^th February 2018	20 Mins Easy	Rest	30 Mins Easy	Rest	20mins easy	Rest or Watch Park Run!	1 Hr Easy
Week 6	12^th February 2018	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	19^th February 2018	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	26^th February 2018	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	5^th March 2018	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	12^th March 2018	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 10^th 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	8^th January 2018	30mins Steady	Rest	45 mins Easy	Rest	30 mins Steady	Rest	1 hr Steady
Week 2	15^th January 2018	Rest	45 mins Steady	Rest	45 mins Steady	Rest	Park Run	1:15 Steady
Week 3	22nd January 2018	Rest	1hr Steady	45 mins Steady	Rest	5 miles in 48 mins	30mins Easy	1:30 Steady
Week 4	29^th January 2018	5 Miles in 48 Mins	Rest	1 hr Steady	3 miles Steady	Rest	Park Run	1:30 Steady
Week 5	5^th February 2018	Rest	30mins Steady	Rest	Rest	30 mins Steady	Rest	1:45 Steady
Week 6	12^th February 2018	3 miles in 28 Mins	1 hr Steady	45 mins Easy	Rest	30 mins Steady	Park Run	2 hrs Steady
Week 7	19th February 2018	Rest	3 miles in under 30 mins	1 hr Steady	Rest	3 miles in 30 mins	Rest	9 Miles in 1:30
Week 8	26^th February 2018	30 mins Steady	5 miles in under 50 mins	Rest	1:15 Steady	Rest	Park Run	2:20 Easy
Week 9	5^th March 2018	4 miles in 38 mins	1:15 Steady	Rest	1:15 Steady	Rest	30 mins Easy	10 Miles in 1:38
Week 10	12^th March 2018	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 10^th 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	8^th January 2018	30 Mins Steady	Rest	30 mins Steady	Rest	40 mins Steady	Rest	40 Mins Steady
Week 2	15^th January 2018	30 Mins Steady	Rest	45 mins steady	Rest	45 Mins Steady	Rest	1 Hour Steady
Week 3	22nd January 2018	Rest	45 Mins Steady	Rest	50 Mins Steady	Rest	Park Run	45 mins Steady
Week 4	29th January 2018	30 Mins Steady	Rest	1 Hour Steady	45 Mins Steady	Rest	45 Mins Steady	1:15 Steady
Week 5 (Easy Week)	5^th February 2018	Rest	30 mins Steady	Rest	20 Mins Steady	Rest	Park Run	30 Mins Steady
Week 6	12^th February 2018	1:15 Steady	Rest	1 Hour Steady	Rest	1 hour Steady	Rest	1:30 Steady
Week 7	19^th February 2018	Rest	1 Hour Steady	Rest	45 Mins Steady	Rest	Park Run	2 hrs Steady
Week 8	26^th February 2018	Rest	1 Hour Steady	Rest	45 Mins Steady	1 Hour Slow!	Rest	10 Mls in 2:30
Week 9	5^th March 2018	Rest	1:15 Steady	30 mins steady	30 mins Steady	Rest	Park Run	10 Mls in 2:30
Week 10	12nd March 2018	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!