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Alex's
Running Plan
"It's very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit."
— George Sheehan
Race
Half Marathon
Target
1:55:00
Duration
10 weeks
Runs/week
4
About your plan
Goal: Half marathon PB, targeting 1:55:00 on 2026-05-17 over a 10-week structured plan.
Focus is on race-specific endurance, tempo work, and controlled intervals while protecting a slightly niggly knee.
- Weekly structure: 4 runs/week, Sunday long run, with built-in deload weeks and a 2-week taper.
- Paces derived from current PB (2:03:17) and target (1:55) using VDOT principles; all given in min/km with RPE backup.
- Only 2 hard sessions per week max, never back-to-back; emphasis on easy mileage + threshold tempo for most gains.
- Knee-friendly: limited aggressive downhill/sprinting, strength and cadence cues included; conservative volume progression from ~25 km/week.
- Race week includes sharpening, extra recovery, and a clear race-day pacing and fuelling strategy.
Key principles
- • All pacing based on current 2:03:17 PB and target 1:55 HM: easy ~6:10–6:30 min/km, tempo ~5:30–5:35, interval ~4:55–5:05, target race pace ~5:23.
- • You have 4 runs/week with no back-to-back hard days and regular deload weeks (4 and 7) to manage fatigue and knee niggles.
- • Knee care: avoid steep downhills, maintain quick light cadence, include hip/glute strength work 2×/week, and back off if pain exceeds ~3/10.
- • Fuel runs >60 min with a small carb snack beforehand and a gel/water during; practise race fuelling on key long runs with HM-pace segments.
- • Always prioritise easy effort on non-quality days (RPE 3–4/10) to allow strong tempo/interval sessions and protect from overuse injuries.
Establish structured training around current ~25 km/week with one tempo and one controlled long run; introduce knee-friendly strength and cadence focus.
Rest / Mobility & Knee-Friendly Strength
10–15 min easy mobility + 10–15 min strength: glute bridges, clamshells, side-steps with band, bodyweight squats, single-leg balance.
Keep pain ≤2/10.
Tempo Intro + Easy Volume
Easy with short tempo: RPE 3/10 easy, 7/10 during tempo (comfortably hard, controlled breathing).
Warm-up
10–12 min easy jog (6:15–6:30 min/km) + leg swings, hip circles, 2×20 s relaxed strides.
Session: 3 km easy → 2 km tempo at ~5:30–5:35 → 2 km easy.
Focus on quick, light steps (slightly higher cadence) and upright posture; avoid hard downhills to protect knee.
Cool-down
5–8 min easy jog (6:30+ min/km) + light stretching for calves, quads, hips.
Rest / Optional Easy Cross-Train
Optional 20–30 min cycling or brisk walk + 5–10 min light mobility if feeling good; keep it very easy.
Easy Run + Strides
Comfortable easy run, relaxed breathing, able to talk in full sentences.
Warm-up
5 min walk, then ease into easy pace over first 5 min.
After the run, add 4×20 s relaxed strides on flat ground at ~5K effort with full 60–90 s easy walk/jog between.
Stay smooth, not sprinting, and avoid sharp turns for knee comfort.
Cool-down
5 min walk, gentle calf/quad/hip stretches.
Rest / Strength & Prehab
15–20 min strength: single-leg Romanian deadlifts (bodyweight/light), lateral band walks, step-ups, side planks.
Focus on hip/glute strength for knee support.
Easy Run
Very relaxed, finishing feeling like you could continue easily.
Warm-up
5 min walk, then ease into pace.
Keep terrain flat to gently rolling; avoid long concrete stretches if possible.
Check knee: no increase in pain during/after.
Cool-down
Optional 3–5 min easy walk.
Long Run – Comfortable Endurance
Easy, steady long run: relaxed breathing, able to chat throughout.
Warm-up
5 min brisk walk + a few gentle leg swings before starting to jog.
Stay mostly flat; avoid bombing down hills to protect knee.
Focus on even pacing and relaxed arm swing.
Cool-down
5–10 min walk + light stretching (calves, hamstrings, quads, glutes).
Slight increase in volume and tempo time plus first light interval session; maintain knee-friendly surfaces and strong emphasis on easy running.
Rest / Mobility & Strength
10–15 min mobility + 15–20 min strength (glutes, hips, core).
Prioritise form over load; no pain with movements.
Continuous Tempo
Comfortably hard for tempo section: strong but sustainable, breathing deeper yet controlled.
Warm-up
12–15 min easy jog + dynamic drills (high knees, butt kicks, leg swings) + 2×20 s strides.
Session: 2.5 km easy → 3 km tempo → 2.5 km easy.
If knee feels irritable, cut tempo to 2 km and extend the easy portions.
Cool-down
8–10 min easy jog + stretching.
Rest / Optional Low-Impact Cardio
Optional 20–30 min cycling or elliptical at RPE 3/10 only if feeling fresh.
Include 5–10 min light core afterwards.
Intro Interval Session (5K Effort)
Intervals moderately hard but controlled; you could do 1–2 more reps if required.
Warm-up
12–15 min easy jog + dynamic drills + 2×20 s strides.
Main set: 4×400 m at ~5K effort with 200 m very easy jog between.
Keep on flat, smooth surface; focus on quick, light cadence and no heel-braking to protect knee.
Cool-down
8–10 min easy jog + stretching, particularly calves and hips.
Rest / Strength & Recovery
15–20 min strength (single-leg work, side-steps with band, clamshells) + optional foam rolling for quads/IT band (light pressure).
Easy Run
Relaxed, conversational, no strain.
Warm-up
5 min walk then gradually into pace.
Check in with knee; if any lingering soreness from intervals, keep this on the softer surface available and shorten to 4 km if needed.
Cool-down
3–5 min walk, light stretching.
Long Run – Slightly Longer
Steady and comfortable, feeling like you could continue at the end.
Warm-up
5 min brisk walk, then ease into pace.
Run mostly flat to gently rolling.
Keep form tall and relaxed; avoid racing the last kilometres.
Cool-down
5–10 min walk + stretching.
Build toward more half-marathon-specific work: extended tempo segments and a slightly longer long run while keeping total load increase modest for knee health.
Rest / Mobility & Light Strength
10 min mobility + 10–15 min glute/hip/core strength.
If knee feels at all sore, skip single-leg squats and focus on bridges and clamshells.
Tempo with Race-Pace Finish
Tempo: comfortably hard; last 1 km at HM pace feels strong but controlled, not sprinting.
Warm-up
12–15 min easy jog + dynamic drills + 2×20 s strides.
Session: 2 km easy → 3 km tempo → 1 km at target HM pace (~5:23) → 2 km easy.
Stay on flat; focus on smooth, efficient form.
Cool-down
8–10 min easy jog + stretching.
Rest / Optional Easy Walk
15–30 min relaxed walking if desired.
Prioritise sleep and nutrition for recovery.
5×600 m Intervals (Controlled 5K Effort)
Challenging but you should not be gasping; last rep similar to first.
Warm-up
12–15 min easy jog + dynamic drills + 2×20 s strides.
Main: 5×600 m @ ~5K effort with 300 m easy jog between.
Keep strides short and cadence high; avoid any sharp downhill sections.
Cool-down
8–10 min easy jog + stretching.
Rest / Strength & Foam Roll
15–20 min strength (step-ups, bridges, side planks, banded side-steps) + gentle foam rolling for quads, calves, glutes.
Easy Run
Comfortably easy, relaxed.
Warm-up
5 min walk into easy jog.
If any knee tightness, shorten to 4 km and include a few 30–60 s walk breaks instead of pushing through.
Cool-down
3–5 min walk, light stretches.
Long Run – Building Endurance
Steady aerobic effort, slight fatigue in last 1–2 km but no heavy breathing.
Warm-up
5 min brisk walk, then ease into pace.
Optional: last 2 km at the faster end of the easy range (around 6:00–6:05) if feeling strong and knee is pain-free.
Cool-down
5–10 min walk + stretching.
Deload week to consolidate gains and protect the knee: drop volume ~20–25% while keeping a touch of tempo and light intervals.
Full Rest / Light Mobility Only
5–10 min gentle mobility if desired.
Focus on feeling fresh by mid-week.
Shorter Tempo Maintenance
Comfortably hard but clearly below race effort; finish feeling like you could keep going.
Warm-up
10–12 min easy jog + dynamic drills.
Session: 2 km easy → 2 km tempo → 2 km easy.
If feeling tired, cut tempo to 1.5 km.
Cool-down
5–8 min easy jog + stretching.
Rest / Optional Easy Walk or Cycle
Optional 20–30 min easy cycling or walking, RPE 2–3/10 only.
Short, Light Intervals
Controlled, quick but not exhausting; like short pick-ups.
Warm-up
10–12 min easy jog + dynamic drills + 2×15 s strides.
Main: 6×300 m @ 5–10K effort with 200 m very easy jog.
Keep everything smooth; focus on form, not speed.
Cool-down
5–8 min easy jog + light stretching.
Rest / Prehab Strength (Short)
10–15 min strength (glute bridges, clamshells, side-steps, core).
Stop if any knee discomfort above 2/10.
Easy Run
Very relaxed, low stress.
Warm-up
5 min walk and gradually into easy pace.
Keep this truly easy; goal is recovery, not fitness gain today.
Cool-down
3–5 min walk.
Shorter Long Run – Recovery Focus
Comfortable, should finish feeling refreshed, not drained.
Warm-up
5 min brisk walk.
Keep route simple, flat, and mentally easy.
Check knee the next morning; this is your benchmark for how the training load is suiting you.
Cool-down
5–10 min walk + full leg stretching.
Resume building with added race-pace work and slightly longer long run; keep knee protection tactics and strength work consistent.
Rest / Strength & Mobility
15–20 min strength (step-ups, bridges, lateral band walks, core).
Emphasise glute activation to offload knees.
Tempo Blocks at HM Effort
Tempo and HM-pace blocks feel strong yet sustainable; breathing controlled, not gasping.
Warm-up
12–15 min easy jog + dynamic drills + 2×20 s strides.
Session: 2 km easy → 2×2 km tempo (5:30–5:35) with 500 m easy between → 1 km at HM pace (~5:23) → 1.5 km easy.
If fatigued, drop one tempo block.
Cool-down
8–10 min easy jog + stretching.
Rest / Optional Easy Walk
20–30 min relaxed walking if you like, plus 5–10 min calf and hip mobility.
8×400 m Intervals
Crisp, controlled reps; last 2 reps feel challenging but form stays solid.
Warm-up
12–15 min easy jog + dynamic drills + 2×20 s strides.
Main: 8×400 m @ ~5K effort with 200 m easy jog.
Avoid tight turns and steep slopes to minimise knee stress.
Cool-down
8–10 min easy jog + stretching.
Rest / Recovery & Foam Roll
Light foam rolling (quads, calves, glutes) + 10 min easy mobility.
No strength today unless feeling very fresh.
Easy Run
Comfortable and conversational throughout.
Warm-up
5 min walk progressing to easy jog.
If legs feel heavy, add 1–2×1 min walk breaks mid-run rather than pushing pace.
Cool-down
3–5 min walk, stretches.
Long Run – Extending Distance
Steady easy effort; some general fatigue at the end is fine, but no strong urge to stop.
Warm-up
5 min brisk walk, gradual build into pace.
Optional: last 3 km at ~6:00–6:05 min/km if you feel good and form stays smooth.
Keep cadence light and avoid overstriding.
Cool-down
5–10 min walk + stretching.
Peak build phase with the longest long run and solid tempo volume to boost race-specific endurance; very attentive to knee response.
Rest / Strength & Stability
15–20 min strength: single-leg RDLs, step-ups, bridges, side planks.
Maintain good alignment; stop if knee complains.
Longer Tempo with HM-Pace Finish
Tempo feels strong but sustainable; HM-pace finish feels like a controlled push, not all-out.
Warm-up
12–15 min easy jog + dynamic drills + 2×20 s strides.
Session: 2 km easy → 4 km tempo (5:30–5:35) → 1 km at HM pace (~5:23) → 2 km easy.
If very tired, cut tempo to 3 km.
Cool-down
8–10 min easy jog + stretching.
Rest / Optional Easy Cross-Training
Optional 20–30 min very easy bike or swim.
Prioritise sleep and fuelling; big long run coming Sunday.
5×800 m Intervals
Tough but controlled; breathing hard by the end of each rep but recovering with the jog.
Warm-up
12–15 min easy jog + dynamic drills + 2×20 s strides.
Main: 5×800 m @ 5K effort with 400 m easy jog.
Use a flat, even surface; avoid aggressive downhill recovery sections for knee safety.
Cool-down
8–10 min easy jog + stretching.
Rest / Light Mobility Only
5–10 min gentle mobility and maybe some light foam rolling.
No strength work today to stay fresh.
Easy Run
Relaxed and easy; use this as preparation for the long run, not a workout.
Warm-up
5 min walk into easy jog.
Keep it flat and soft if possible; if legs feel heavy, cut to 4 km.
Cool-down
3–5 min walk, stretching.
Longest Long Run – Race Endurance Builder
Easy-moderate; you should feel tired but not destroyed at the end.
Warm-up
5 min brisk walk + a few leg swings.
Stay mostly flat; no racing.
Optionally run last 3 km slightly quicker but still conversational.
If knee pain creeps above 3/10, slow or shorten.
Cool-down
5–10 min walk + thorough stretching (hips, hamstrings, calves).
Deload week after peak volume: reduce distance ~25% while preserving a light dose of tempo and intervals for sharpness and maintaining knee comfort.
Full Rest / Easy Mobility
5–10 min mobility if desired.
Monitor how quickly legs feel fresh again; adjust sleep and fuelling as needed.
Short HM-Pace Tempo
HM pace should feel brisk but under control, like you could hold it for an extended time on race day.
Warm-up
12 min easy jog + dynamic drills + 2×20 s strides.
Session: 2 km easy → 3 km at HM pace (~5:23) → 2 km easy.
If this feels too hard, slow to ~5:30–5:35 and note fatigue level.
Cool-down
8 min easy jog + stretching.
Rest / Optional Walk or Bike
20–30 min very easy walking or cycling, RPE 2–3/10, only if it feels good.
6×400 m Sharpening Intervals
Crisp but not all-out; quality over quantity.
Warm-up
12 min easy jog + dynamic drills + 2×20 s strides.
Main: 6×400 m @ ~5K effort with 200 m easy jog.
Stay on flat, smooth ground to avoid stressing the knee.
Cool-down
8 min easy jog + stretching.
Rest / Short Strength Maintenance
10–15 min: glute bridges, clamshells, banded walks, side planks.
Low load, focus on activation.
Easy Run
Relaxed, almost like an active recovery.
Warm-up
5 min walk then ease into pace.
Use this to freshen up your legs; keep it effortless.
Cool-down
3–5 min walk.
Moderate Long Run – Cutback
Comfortable, should feel easier than previous long runs.
Warm-up
5 min brisk walk.
Stay easy the whole way; no fast finish this week.
Pay attention to how your knee feels the next day.
Cool-down
5–10 min walk + stretching.
Final peak-specific week with strong tempo work and a long run including HM-pace segments to dial in race rhythm; manage fatigue closely.
Rest / Strength & Mobility (Last Heavy-ish Strength)
15–20 min strength: focus on glutes, hips, core.
This is the last relatively full-strength session before the taper.
Extended Tempo with HM Pace
Strong but sustainable; this should feel challenging yet manageable for race day.
Warm-up
12–15 min easy jog + dynamic drills + 2×20 s strides.
Session: 2 km easy → 3 km tempo → 2 km at HM pace (~5:23) → 2 km easy.
If this feels too hard, keep the HM-pace section to 1.5 km.
Cool-down
8–10 min easy jog + stretching.
Rest / Optional 20–30 min Walk
Gentle movement only; focus on hydration and carb-rich meals.
Race-Prep Intervals – 5×800 m
You’re working but in control; this sharpens you rather than exhausting you.
Warm-up
12–15 min easy jog + dynamic drills + 2×20 s strides.
Main: 5×800 m @ 5K effort with 400 m easy jog.
If feeling off, limit to 4 reps and keep effort at RPE 7/10.
Cool-down
8–10 min easy jog + stretching.
Rest / Light Mobility & Foam Roll
Short mobility session; foam roll lightly but avoid anything that leaves muscles sore.
Easy Run
Very relaxed, feeling springy by the end if all is going well.
Warm-up
5 min walk into easy jog.
No strides needed today; keep this purely easy.
Cool-down
3–5 min walk, light stretches.
Race-Simulation Long Run with HM-Pace Blocks
HM-pace segments feel like race effort, not a time trial; easy segments fully conversational.
Warm-up
5 min brisk walk + a few gentle leg swings.
Session: 3 km easy → 2×2 km at HM pace (~5:23) with 1 km easy between → 2 km easy.
This is your key confidence-building workout; don’t exceed target pace.
Cool-down
5–10 min walk + thorough stretching.
Begin taper by reducing volume and slightly cutting intensity; maintain some HM-pace work while letting fatigue fade.
Rest / Short Strength Maintenance (Very Light)
10–15 min gentle activation (bridges, clamshells, side planks).
No heavy strength.
You should feel fresher after this, not more tired.
Taper Tempo with HM Pace
Brisk but comfortable; you should finish feeling confident and not drained.
Warm-up
12 min easy jog + dynamic drills + 2×20 s strides.
Session: 2 km easy → 3 km at HM pace (~5:23) → 2 km easy.
Treat this as rehearsal, not a test.
Cool-down
8 min easy jog + stretching.
Rest / Optional Easy Walk
20–30 min relaxed walking, RPE 2–3/10, if you enjoy it.
Focus on good sleep.
Light Sharpening Intervals
Quick and crisp; you should feel fast, not fatigued.
Warm-up
10–12 min easy jog + dynamic drills + 2×20 s strides.
Main: 4×400 m @ ~5K effort with 200 m easy jog.
Stop at 3 reps if anything feels off, especially the knee.
Cool-down
5–8 min easy jog + stretching.
Rest / Mobility & Mental Prep
Gentle mobility, race visualisation, and reviewing logistics (travel, start time, kit).
No strength work.
Easy Run – Pre-Long-Run Leg Check
Very easy, like a shake-out run.
Warm-up
5 min walk into easy jog.
Stay relaxed and focus on smooth, efficient form.
This should feel almost too easy.
Cool-down
3–5 min walk, light stretches.
Short Long Run – Final Endurance Top-Up
Comfortable and controlled; you should finish feeling like you have plenty more in the tank.
Warm-up
5 min brisk walk.
Keep this relaxed.
Think of it as a dress rehearsal for pacing discipline (do not speed up).
Cool-down
5–10 min walk + stretching.
Final taper and race: minimal volume, touch of HM pace early in the week, then rest and sharpen for race day half marathon PB attempt.
Rest / Gentle Mobility Only
5–10 min easy mobility, no strength.
Focus on sleep and hydration.
Short HM-Pace Tune-Up
HM pace should feel snappy but controlled, like you’re holding back a little.
Warm-up
12 min easy jog + dynamic drills + 2×20 s short strides.
Session: 2 km easy → 3×1 km @ HM pace (~5:23) with 500 m easy jog between → easy jog to complete 6 km.
Stop after 2 reps if feeling unusually tired.
Cool-down
5–8 min easy jog + light stretching.
Rest / Optional 20-min Walk
Short, relaxed walk only if restless.
Begin to slightly increase carbs in main meals.
Easy Run with a Few Strides
Very easy, leaving you feeling loose and fresh.
Warm-up
5 min walk into easy jog.
Include 4×20 s relaxed strides near the end of the run at ~5K effort with full recovery jog/walk between.
Stay on flat, smooth surfaces.
Cool-down
3–5 min walk, gentle stretching.
Rest / Travel & Prep Day
No running.
Lay out race kit, pin bib, plan breakfast and travel.
Keep off feet where practical.
Very Easy Shake-Out
Extremely relaxed; just loosening up the legs.
Warm-up
5 min walk then ease into gentle jog.
Optional.
If you feel better running, do this late morning.
If you prefer absolute rest, you may skip entirely.
Cool-down
3–5 min walk + a few light stretches (no deep stretching).
RACE: Half Marathon – PB Attempt
Starts at RPE 6/10, building to 7–8/10 by the final 5 km.
Warm-up
Pre-race: 8–10 min easy jog + 3–4×20 s relaxed strides + dynamic drills (leg swings, hip circles). Finish warm-up 5–10 min before the start.
Trust your training.
Start conservatively, lock into rhythm by 5 km, and race the last 5 km with everything you have.
Cool-down
5–10 min easy walk after finishing, plus gentle stretching once you’ve eaten and rehydrated.
Race Day Game Plan
Pacing
Aim for average ~5:23 min/km for a 1:55 finish. Start conservatively: first 3–5 km at 5:25–5:30 while settling your breathing and finding space. From km 5–15, hold 5:20–5:25, using any slight downhills to relax rather than surge. At km 15–18, assess: if you feel strong, inch toward 5:18–5:20. From km 18 to the finish, run by effort (RPE 8/10), using any remaining energy to gradually increase pace but avoid an all-out sprint until the final 400–600 m.
Warm-up
Arrive early. 60–40 min before start: 5–10 min easy walk and light mobility. 25–15 min before start: 8–10 min very easy jog, then 3–4×20 s strides at ~5K effort with full recovery walk/jog. Finish warm-up 5–10 min before the gun, stay lightly moving in the corral (shuffles, leg swings) to keep warm.
Fuelling
Evening before: carb-focused dinner (e.g., pasta/rice with lean protein), avoid heavy/fatty foods and excessive fibre. Race morning: 2.5–3 hours before start, eat 300–500 kcal breakfast with ~1–2 g/kg carbs (e.g., toast + banana + a bit of yogurt), plus 400–600 ml water. 15–20 min pre-start: optional small carb snack (half a banana or small gel with a few sips of water). During race: target ~30–45 g carbs per hour (e.g., 1 gel every 30–35 min from 25–30 min onwards) with water at most aid stations. Practise this exact strategy in your HM-pace long runs, especially weeks 6–8. After the race: within 60 min, have a carb+protein meal (3:1 ratio) and 500–750 ml fluids including some electrolytes.
Mental cues
Break the race into 4 blocks (0–5 km, 5–10 km, 10–16 km, 16–21.1 km) and focus only on the current block. Use cues like “light and quick” to keep cadence smooth, “tall and strong” when you tire, and “one more minute at this pace” in the final 3–4 km. If negative thoughts appear, acknowledge them and replace with a prepared phrase such as “I’ve trained for this pace” or “Strong, smooth, steady.”
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Build my plan for £2This plan was generated by AI and is intended as training guidance only. Always consult a doctor before starting a new exercise programme, especially if you have any medical conditions or injuries.