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Table 2 The distance-based schedule

From: Design of ProjectRun21: a 14-week prospective cohort study of the influence of running experience and running pace on running-related injury in half-marathoners

Week no. Day 1 Day 2 Day 3
1 5 km START-TEST
1 km easy, 1 km preferred,
2 km fastest possible*,
1 km easy
8 km
2 5 km 5 km 9 km
3 5 km 5 km 10 km
4 5 km 5 km 11 km
5 5 km 6 km 12 km
6 5 km 6 km 13 km
7 5 km 6 km 14 km
8 6 km 6 km 15 km
9 5 km 8 km 16 km
10 5 km 9 km 17 km
11 5 km 10 km 18 km
12 5 km 10 km 15 km
13 10 km FINAL-TEST
1 km easy, 1 km preferred,
2 km fastest possible*,
1 km easy
12 km
14 8 km 4 km Half-marathon
21,1 km
  1. legend: No. = number. Km = kilometers. Easy = Slightly slower pace than the preferred and natural pace, and should be completed consciously slowly with surplus energy. Preferred = The preferred and natural pace. Fastest possible = The highest pace as possibly in relation to the distance. * = The star indicates that 1–3 min. Break is allowed after the 2 km run in running pace “fastest possible”. The GPS-unit has to be paused during breaks