This is a 12 week half marathon plan for the intermediate runner. The ideal runner will be experience in running races to the extent that they have competed in 2-3 races previously. The plan is also applicable to the athlete wanting to improve their half marathon times.
The plan is designed for FIVE runs easy week. The plan consists of 3 easy runs, 1 speedwork or tempo run and 1 long run each week. Crosstraining is prescribed on Monday and rest on Friday. The plan may be adapted to meet the needs of the athlete.
The plan starts with 18 miles in the first week and builds to 32.5. The long run will reach 12 miles prior to the race. Athletes should have a basic understanding of pacing prior to starting the plan.
Tuesday runs will all be easy and conversational. It is important that you don't overdo it to start the week.
Perform each exercise for 45-60 seconds. Repeat 2x. As you progess work up to 60-90" per exercise. 1. Forearm Plank 2. Bridge with extension--hold bridge position and extend one leg at a time 3. Side plank 4. Bird dog 5. Flutter kicks
1 mile easy warmup
4 x 400m @ 5k pace, 2 minutes rest
1 mile easy cool down
Thursday runs should be casual and conversational. Their impact is to build extra endurance while a bit fatigued from Wednesday's workout. It is very important to not run too fast.
Saturdays will be easy runs to help set up your Sunday long runs. If needed, you can swap out these two days to accommodate your schedule.
This is your first long run. You will slowly build more mileage as the plan progresses. .
3 miles @ easy pace.