10 week Intermediate Half Marathon Plan

Average Weekly Training Hours 01:09
Training Load By Week
Average Weekly Training Hours 01:09
Training Load By Week

This plan is best for an athlete that has been running and is looking for increasing both their distance and intensity to prepare for a half marathon. The plan starts with about 4-4.5 hours of training and a 6 mile long run on Sunday. Rest day is on Friday with a cross training day on Monday.

Sample Day 2
1:00:00
Heart Rate Zone Testing

10 minute warm up into
10 minutes building pace
Time trial: This is a 30 minute time trial, as fast a pace as you can hold for the entire 30 minutes. Ten minutes into the time trial, you will hit your lap button. At the end of the thirty minutes you use your average heart rate for the second lap (last 20 minutes) and the attached Heart Rate Chart to figure out your zones. The heart rate average from second lap will be the highlighted number on the chart (Zone 5a), then go across to find your other zones upper and lower limits. Use the RTB Heart Rate Zone document to write down your zones and to help you understand what they mean.

Sample Day 3
3mi
Run: Easy

Run should be easy at a conversational pace. Upper Zone 1 or lower Zone 2.

Sample Day 4
0:30:00
Tempo Run

10 minutes of easy pace (Zone 1 to Zone 2), 10 minutes at 10K pace (Zone 3-4), 10 minutes of easy. (Zone 2-1)

Sample Day 6
3mi
Steady Run

Steady pace run, not easy but not hard. Still can have a conversation but not as easily as on a easy run day. Upper Zone 2, lower Zone 3. Include warm up time before hitting Zone 2.

Sample Day 7
6mi
Run: Long

Find a steady pace, on the edge of not being able to hold a conversation but not gasping for air. Zone 2, maybe lower Zone 3. Include warm up at the beginning of the run. Easy walk to cool down after the run.

Sample Day 9
1:00:00
Anaerobic Hill Reps

Warm up at least 20 min. Zone 1-2
Include 6 x 1 min. very hard (5k effort, zone 4-5) up a gradual incline (4%). Jog/walk recover back down the hill.
10-15 min cool down

Sample Day 10
3mi
Run: Easy

Run should be easy at a conversational pace. Upper Zone 1 or lower Zone 2.