Chester Half Marathon 2014: 6 weeks to go!

Chester Half Marathon Training: Last 6 weeks

Week 1:

Session 1: 10k @9.5mm pace

Session 2: 8x1min hill efforts with jog down recovery.

Session 3: Steady long run 8-10miles.

Week 2:

Session 1: Tempo intervals: 3 miles 9mm pace, 3mins jog, 2 miles 9mm pace, 2mins jog, 1 mile 9mm pace, 1min jog.

Sessions 2: 6x 1.5min hill efforts with jog down recovery.

Session 3: Steady long run 10 miles.

Week 3:

Session 1: 10k at 9-9.5mm pace

Session 2: 8x1min hill efforts with jog down recovery.

Session 3: Long run easy 13 miles.

Week 4:

Session 1: 2 miles 9.5-10mm pace, 4 miles 9mm pace, 1 mile jog warm down.

Session 2: 6x2min hill efforts with jog down recovery.

Session 3: Long run: 7 miles easy, 4 miles 9mm pace, 1 mile easy.

Week 5:

Session 1: 8 miles 9.5-10mm pace.

Session 2: 5 miles 9mm pace.

Session 3: Long run 6 miles 9.5-10mm pace, 2 miles 9-9.5mm pace.

Week 6:

Session 1: 1 mile easy warm up, 6x1min at 9mm pace, 1 min jog recovery between each, 1 mile jog warm down.

Session 2: Easy pace 10k

Session 3: Chester Half Marathon.

Pace 9:00 9:10 9:20 9:30
1 9:00 9:10 9:20 9:30
2 18:00 18:20 18:40 19:00
3 27:00 27:30 28:00 28:30
4 36:00 36:40 37:20 38:00
5 45:00 45:50 46:40 47:30
6 54:00 55:00 56:00 57:00
7 1:03:00 1:04:10 1:05:20 1:06:30
8 1:12:00 1:13:20 1:14:40 1:16:00
9 1:21:00 1:22:30 1:24:00 1:25:30
10 1:30:00 1:31:40 1:33:20 1:35:00
11 1:39:00 1:40:50 1:42:40 1:44:30
12 1:48:00 1:50:00 1:52:00 1:54:00
13 1:57:00 1:59:10 2:01:20 2:03:30
13.1 1:57:58 2:00:10 2:02:21 2:04:32

 

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