Half marathon 95 mins build strength endurance moderate

R = Rest

AR = Active Rest (walk, bike or swim)

E = Easy pace

H = A long (400m - 800m), gradual hill. Run continuously up and down.

T = Threshold pace (half marathon race pace)

F = Faster than race pace. Take the same amount of time to run easy in between the fast efforts.

Any session that includes fast running should also include a 10 minute warm up with dynamic stretching and a 10 minute cool down with static stretching.

The sessions don't have to be done on the days suggested - they should fit in and around the rest of your life but try to keep to the formula of having an easy day or a day of rest after the faster sessions. Recovery is a very important part of training. Likewise, if you are feeling tired on a day where a fast session is scheduled, save it for another day and have a day off or an easy run. It is important to listen to your body. It will tell you when you need recovery. An elevated resting heart rate is also an indication that you need to rest as there is a possibility that you are fighting off a bug or virus. Don't run if you are ill or run down.

By Jackie Newton. Level 3 UKA endurance coach and runbritain online editor.