Half Marathon Intervals Schedule – Steady and Medium 8 weeks

These intervals are designed as part of a 16 week programme. You can find the full programme here


Week 1 – 2 March 5k speed trial.

Choose a relatively flat route that you can remember for the re-trial in week 9.
Slow warm up run – 7 minutes. Active stretching – 3 minutes (e.g. high knees, kick back heels, walking lunges).
Run 5k without a break. Time your run and record the time.
Slow cool down run – 7 minutes. Static stretches.

Week 2 – 9 March Flying 30s

Choose a flat site. Set out a triangle, each side 30 m (if you don’t have a tape one long stride is pretty close to 1 m)
Slow warm up run – 7 minutes. Active stretching – 3 minutes (e.g. high knees, kick back heels, walking lunges).
Run round your triangle as many times as you can manage without stopping.
First leg – speed up.
Second leg – flat out sprint.
Third leg – slow down.
If you have never done this before, try to run continuously for 10 minutes then rest for 3 minutes, then repeat for another 10 minutes.
Slow cool down run – 7 minutes. Static stretches.

Week 3 – 16 March Hill pyramids

Choose your hill. In Stroud there are many possibilities. For example, The track below Rodborough Fort; Bisley Road; the track up to Callowell; Rodborough Hill; Folly Lane.
Slow warm up run – 7 minutes. Active stretching – 3 minutes (e.g. high knees, kick back heels, walking lunges).
Run uphill for 30 seconds, slow jog down, to get your breath back;
Run uphill for 60 seconds, slow jog down;
Run uphill for 90 seconds, slow jog down;
Run uphill for 120 seconds, slow jog down.
Try to do this without a break – it should take about 15 minutes. Recover for 3 minutes and repeat.
Slow cool down run – 7 minutes. Static stretches.

Week 4 – 23 March 50 metre sprints

Choose a flat site or road. Set out a triangle, each side 50 m (if you don’t have a tape one long stride is pretty close to 1 m)
Slow warm up run – 7 minutes. Active stretching – 3 minutes (e.g. high knees, kick back heels, walking lunges).
Run round your triangle as many times as you can manage without stopping.
First leg – speed up.
Second leg – flat out sprint.
Third leg – slow down.
Try to run continuously for 10 minutes then rest for 3 minutes, then repeat for another 10 minutes.
Slow cool down run – 7 minutes. Static stretches.

Week 5 – 30 March Long hill effort

Slow warm up run – 7 minutes. Active stretching – 3 minutes (e.g. high knees, kick back heels, walking lunges).
Run uphill for 1.5 km, keeping going and working hard.
Typical routes around Stroud: Whiteshill Road from the Maypole to Whiteshill School, Bisley Old Road from the top of Hollow Lane to the junction with Bisley Road; Folly Lane from Slad Road to the junction where Folly Lane becomes rural (1 km) and 500 m beyond: ends at the start of the second small woodland on the left.
Slow run back down.
Static stretches.

Week 6 – 6 April 100 m sprints

Measure out 100 m along a flat road or the cycle track using your own long stride.
Slow warm up run – 7 minutes. Active stretching – 3 minutes (e.g. high knees, kick back heels, walking lunges).
Run 100 m, accelerating, turn.
Run back at full effort, turn.
Run back slowly, turn.
Run back at full effort, turn.
Repeat until you have run 5 x 100 m sprints.
Recover for 3 minutes.
Repeat sprint sequence.
Slow cool down run – 7 minutes. Static stretches.

Week 7 – 13 April Fun & Fartlek

Choose an undulating road or series of roads.
Slow warm up run – 7 minutes. Active stretching – 3 minutes (e.g. high knees, kick back heels, walking lunges).
Run 3 minutes at tempo pace – so that you can gasp a few words to your running mate.
Run 3 minutes at recovery pace.
Run 5 minutes at tempo pace.
Run 2 minutes at recovery pace.
3 minutes active stretching/jumping.
2 minutes rest.
Run 2 minutes at tempo pace.
Run 2 minutes at recovery pace.
Run 3 minutes at tempo pace.
Slow cool down run – 7 minutes. Static stretches.

Week 8 – 20 April 200 m sprints

Measure out 200 m along a flat road or the cycle track using your own long stride.
Slow warm up run – 7 minutes. Active stretching – 3 minutes (e.g. high knees, kick back heels, walking lunges).
Run 200 m, accelerating, turn.
Run back at full effort, turn.
Repeat two times.
Recover for 3 minutes.
Repeat sprint sequence once or twice.
Slow cool down run – 7 minutes. Static stretches.

If you have any problems or questions, do get in touch.
Val Kirby
valgkirby@gmail.com 01453 753762 and 07969 789938