The half marathon training plan for slow numpties

http://www.runnersworld.co.uk/racing/rws-12-week-sub-230-half-marathon-schedules/100.html

"Target times: 2:15 to 2:30 (run/walk) (race pace: sub-11:26 per mile). You should be capable of either a sub-1:05 10K, a sub-1:55 10-miler or a sub-6:00 marathon. Training will be three days a week, with an average weekly mileage of 15 miles."

Week One - WE 6 Jan

Day	Session	Distance	Pace	What actually happened	Hit/Miss
Tue	Slow run/walk	3M	12:00	Preston Parkrun - 32 minutes	Bingo!
Thu	Faster run/walk	2M	11:00	BHWRC ~ 4M & hill intervals	Hell Yes!
Sat	Easy run/walk	6M	13:00	Hove parkrun, bit before, bit after (5M)	Sort Of
Total		11M		12M

Week Two - WE 13 Jan

Day	Session	Distance	Pace	What actually happened	Hit/Miss
Mon	Slow run/walk	4M	12:00	Sweatshop & a bit	Nailed!
Wed	Faster run/walk	3M	11:00	Sweatshop hills ~ 6.5k, 2xCat 5 climbs	11/10
Sat	Easy run/walk	6M	12:30	Iceland! (no parkrun)	Fail
Total		13M		8M

Week Three - WE 20 Jan

Day	Session	Distance	Pace	What actually happened	Hit/Miss
Mon	Slow run/walk	5M	12:00	Sweatshop 5k + 5k + 2k = 7.5 miles	Woohoo!
Wed	Faster run/walk	4M	11:00	Sweatshop hills ~ 7.5k, 2xCat 5 climbs	Banging
Sat	Easy run/walk	7M	12:30	Claire came to visit!  Yay!	Ooops
Total		16M		12M

Week Four - WE 27 Jan

Day	Session	Distance	Pace	What actually happened	Hit/Miss
Mon	Slow run/walk	4M	12:00	Snow & ice - cancelled	Fail
Wed	Faster run/walk	3M	11:00	Kidney infection, boo	Fail
Sat	Race	10K (+1M warmup/cooldown)	11:00	Kidney infection, boo	Fail
Total		15M		Nada

Groundhog Week Four again - this time WE 3 Feb

Day	Session	Distance	Pace	What actually happened	Hit/Miss
Wed	Slow run/walk	4M	12:00	SS Hills - not timed, 5M	Felt good!
Mon	Faster run/walk	3M	11:00	SS 5k - 31.30, 3M	1.30 faster!
Sun	Race	10K race	11:00	Chichester 10k - try to keep up with Jacko  (66m)	Couldn't find Jacko, but new PB of 1:01:57m!
Total		15M		14M

Week Five - WE 10 Feb

Day	Session	Distance	Pace	What actually happened	Hit/Miss
Mon	Slow run/walk	5M	12:00	SS 3M. Sore legs after 10k	Being ibble, can live with it.
Wed Thu	Faster run/walk	4M	11:00	Sweatshop hills 6.8k Accidentally took a shortcut	Ok
Sat	Easy run/walk	8M	12:30	"run, parkrun (Forrest), run!" 10M	WTF?!  Longer!  Bit slower though
Total		17M		17M

Week Six - WE 17 Feb

Day	Session	Distance	Pace	PLAN	Hit/Miss
Mon	Slow run/walk	5M	12:00	Sweatshop 5k x2
Wed Thu	Faster run/walk	5M	11:00	Sweatshop hills 7.5k + to/from office BHWRC??
Sat	Easy run/walk	9M	12:30	Hove parkrun x 3 or BTRS?
Total		19M

Week Six according to Inspirational Steve - WE 17 Feb

Day	Session	Distance	Pace	What I did	Hit/Miss
Mon	Whatever			SS 5k	Nice and easy
Wed	Whatever			SS Hills	Jacko beat me
Sat/Sun	Brighton Half	13.1M		Finish.  Don't die	I finished!  I didn't die! PB 2:22:15
Total		13.1M		20.1M	I swear, that last 0.1M was the hardest ever

"Target times: 2:15 to 2:30 (run/walk) (race pace: sub-11:26 per mile). You should be capable of either a sub-1:05 10K (1:04:36, yay!), a sub-1:55 10-miler (1:45:19, yay!) or a sub-6:00 marathon (never!)".  

Week Seven - WE 24 Feb - NO!  Week off

Day	Session	Distance	Pace	PLAN	Hit/Miss
Mon	Slow run/walk	5M	12:00
Wed	Faster run/walk	3M	10:30
Sat/Sun	Easy run/walk	10M	12:30
Total		18M

Week Eight - WE 3 Mar

Day	Session	Distance	Pace	What I did	Hit/Miss
Wed	Slow run/walk	5M	12:00	SS Hills	Nailed
Mon	Faster run/walk	4M	10:30	SS 5k	PB 27:34
Sat	Easy run/walk	11M	12:30	Run, parkrun, run	Fail
Total		20M		8M	Chose the wrong week to start drinking again

Week Nine - WE 10 Mar

Day	Session	Distance	Pace	PLAN	Hit/Miss
Mon	Slow run/walk	4M	12:00	SS 5k (3M)	PB 27:34 Again (what are the chances?!)
Thu	Faster run/walk	5M	11:00	SS Hills + (7M)	11:30 pace, not brilliant, but was hilly
Sat	Easy run/walk	12M	12:30	Run, parkrun, run 17k	Better than last time, parkrun 29:59
Total		21M		30k	Woohoo!

Week 10 - WE 17 Mar - Oooh, converting into kilowotsits

Day	Session	Distance	Pace	PLAN	Hit/Miss
Wed	Slow run/walk	6.4k	7:30	10k race, target 65:00 6:30 (pebbledash)	Fail - Snow (cancelled)
Mon	Faster run/walk	8k	6:30	SS 5k +	Fail - Snow (cancelled)
Sat	Easy run/walk	21.1k	7:45	Run, parkrun, run (long) 17k+	Fail - Hangover (oops)
Total		35.5k

Week 11 - WE 24 Mar (Speed)

Day	Session	Distance	Pace	PLAN	Hit/Miss
Mon	Slow run/walk	6k	7:30	SS 5k +	Yep, 6.8km in total!
Thu	Faster run/walk	10k	6:50	SS Hills +	Just the hills
Sat	Race	10K race	6:30	Run, parkrun, run (long) 17k	run, parkrun, walk (ooops)
Total		26k		33k

Week 12 - WE 31 Mar (Repeat Wk 9)

Day	Session	Distance	Pace	PLAN	Hit/Miss
Mon	Slow run/walk	6k	7:30	SS 5k +	Fail - felt ill
Wed	Faster run/walk	8k	6:50	SS Hills	Felt poo but did it ok!
Sat	Easy run/walk	19k	7:50	Run, parkrun, run	Fail - miserable cold
Total		21M

Week 13 - WE 7 Apr (Taper & Race) (Originally Week 12)

Day	Session	Distance	Pace	PLAN	Hit/Miss
Mon	Slow run/walk	5k	7:30	SS 5k	Fail - miserable cold
Wed	Faster run/walk	5k	7:00	SS Hills
Sun	Race	21.1k	7:00	target: 2:30:00 Sussex Half!!!	Gah! 2:30:45!
Total		31.1k

Conversion Numbers for Numpties (approx)

Pace/M	Pace/km	Pace/M	Pace/km
9:00	5:30	11:00	6:50
9:30	6:00	11:30	7:10
10:00	6:15	12:00	7:30
10:30	6:30	12:30	7:50