Half Marathon 9-weeks

Average Weekly Training Hours 06:14
Training Load By Week
Average Weekly Training Hours 06:14
Training Load By Week

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.

Sample Day 2
1:25:00
8mi
Progression 5miles How You Feel

WORKOUT WARMUP, 5miles progressing HYF, WORKOUT COODOWN

Sample Day 3
0:40:00
3.5mi
Easy Run 30mins + Drills

LUNGE MATRIX, 30mins easy jogging + 5mins Drills

Sample Day 4
0:30:00
Cross Training 30mins

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

Sample Day 5
0:35:00
2.5mi
Easy Run 30mins

LUNGE MATRIX, 30mins easy jogging

Sample Day 6
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 7
2:00:00
Bike 2hrs

Bike at an easy to medium pace for 2hrs

Sample Day 9
1:10:00
7mi
10k-Special Interval (4X1k)

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