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