This plan is designed for an experienced runner that has 9 weeks to prepare for their next Half Marathon. This plan assumes that there are no injuries and the runner has been doing some training.
WORKOUT WARMUP, 5miles progressing HYF, WORKOUT COODOWN
LUNGE MATRIX, 30mins easy jogging + 5mins Drills
Walking, lift weights, play a sport, elliptical, pool running, swimming, cycling, etc. Be creative!
LUNGE MATRIX, 30mins easy jogging
LUNGE MATRIX, 1hr 05mins at an pace that is moderate but that you can run the whole 1hr 05mins
Bike at an easy to medium pace for 2hrs
WORKOUT WARMUP, 4X1k w/2'30" recovery @98% of 10k RP or faster, WORKOUT COOLDOWN