Skip to main content

Table 3 The pace-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
5 km
2 1 km easy,
2 km fast,
1 km easy
4 km 2 km easy, then 3 km switching between 200 m fast and 100 m easy
3 4 km 1 km easy,
3 km fast,
1 km easy
8 km
4 1 km easy,
2 km fast,
1 km easy
5 km 1 km easy,
1 km preferred,
1 km fast,
1 km fastest possible*,
1 km easy
5 4 km 2 ½ km easy,
2 ½ km fastest possible
9 km
6 1 km easy,
2 km fast,
1 km easy
4 km 2 km easy, then 4 km switching between 300 m fast and 200 m easy
7 5 km 1 km easy,
1 km preferred,
1 km fast,
1 km fastest possible*,
1 km easy
10 km
8 1 km easy,
2 km fast,
1 km easy
5 km 2 km easy,
3 × 1 km fastest possible*,
1 km easy
9 4 km 2 km easy,
4 km fast,
1 km easy
10 km
10 1 km easy,
2 km fast,
1 km easy
5 km 3 km easy,
4 km fast,
3 km easy
11 4 km 2 ½ km easy,
2 ½ km fastest possible
12 km
12 1 km easy,
2 km fast,
1 km easy
5 km 2 km easy,
5 km fast,
2 km easy
13 7 km FINAL-TEST
1 km easy, 1 km preferred,
2 km fastest possible*,
1 km easy
12 km
14 2 km easy,
3 km fastest possible*,
1 km easy
4 km Half-marathon
21,1 km
  1. legend: No. = number. Km = kilometers. Easy = Slightly slower pace than the normal and natural pace, and should be completed consciously slowly with surplus energy. Preferred = The preferred and natural pace. Fast = Faster pace than preferred and natural pace, but slower than fastest possible allowing for further running afterwards. 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