Running 10km to 1/2 Marathon

Okay things get a little more intense. The first 16km run looks like a nightmare. In practice however, if you can run the 10km then a 12km followed by a 16km is no problem at all as it is done at a very slow pace.

Tempo runs are run at a slightly faster rate than your normal run. (15-30sec per km) Intervals are the fastest pace you can hold for the distance specified.

Long runs are done extremely slowly

A word of caution though. Don’t try to go from the previous 10km run on this website straight into this set, it is too big a jump. Better to spend some time at 10km before attempting this workout. (You have been warned!)

WK MON TUE WED THU FRI SAT SUN
1 rest 2.5km warm-up, 4 x 400m intervals with 400m recovery, 2.5km cool-down rest 7km tempo run 8km easy 16km 30 min
2 rest 2.5km warm-up, 4 x 600m intervals with 400m recovery, 2.5km cool-down rest 7km tempo run 8km easy rest 17km
3 rest 2.5km warm-up, 4 x 1000m intervals with 400m recovery, 2.5km cool-down rest 10km tempo run 10km hilly course rest 19km
4 rest 2.5km warm-up, 4 x 1600m intervals with 400m recovery, 2.5km cool-down rest 12km tempo run 10km easy rest 22km
5 rest 2.5km warm-up, 3 x 1600m intervals with 400m recovery, 2.5km cool-down rest 13km tempo run 10km race pace rest 12-16km
6 rest 2.5km warm-up, 4 x 400m intervals with 200m recovery, 4 x 400m with 400m recovery 2.5km cool-down rest 13km tempo run 10km easy rest 24km
7 rest 2.5km warm-up, 3 x 800m intervals with 200m recovery, 3 x 800m with 400m recovery 2.5km cool-down rest 10km tempo run 8km hilly course rest 12-16km
8 rest 10km tempo run rest 8km easy rest rest Race