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Half Marathon 9-weeks

Author

Jay Stephenson

Length

10 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Plan Description

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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:57 hrs 2:25 hrs
—— ——
0:30 hrs 0:30 hrs
1:46 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:57 hrs 2:25 hrs
—— ——
0:30 hrs 0:30 hrs
1:46 hrs 2:00 hrs

Training Load By Week


Sample Day 1

1:25:00
8mi
Progression 5miles How You Feel

WORKOUT WARMUP, 5miles progressing HYF, WORKOUT COODOWN

Sample Day 2

0:40:00
3.5mi
Easy Run 30mins + Drills

LUNGE MATRIX, 30mins easy jogging + 5mins Drills

Sample Day 3

0:30:00
Cross Training 30mins

Walking, lift weights, play a sport, elliptical, pool running, swimming, cycling, etc. Be creative!

Sample Day 4

0:35:00
2.5mi
Easy Run 30mins

LUNGE MATRIX, 30mins easy jogging

Sample Day 5

1:04:59
8mi
Long Run 1hr 05mins

LUNGE MATRIX, 1hr 05mins at an pace that is moderate but that you can run the whole 1hr 05mins

Sample Day 6

2:00:00
Bike 2hrs

Bike at an easy to medium pace for 2hrs

Sample Day 8

1:10:00
7mi
10k-Special Interval (4X1k)

WORKOUT WARMUP, 4X1k w/2'30" recovery @98% of 10k RP or faster, WORKOUT COOLDOWN

$9.99 - Buy Now