Half Marathon

Training Load By Week
Training Load By Week

17 Week Half Marathon Program

Sample Day 1
2mi
Interval Run

5 minute warmup then perform 2 minutes on/3 minutes off for the remainder of run.

Sample Day 3
3mi
Interval Run

5 minute warmup then perform 5 minutes on/5 minutes off for the remainder of run.

Sample Day 5
3mi
Time Trial

Complete Time Trial Run as quickly as possible for the given distance.

Sample Day 8
2.5mi
Interval Run

5 minute warmup then perform 6 minutes on/4 minutes off for the remainder of run.

Sample Day 10
2.5mi
Interval Run

5 minute warmup then perform 3 minutes on/2 minutes off for the remainder of run.

Sample Day 12
4mi
Time Trial

Complete Time Trial Run as quickly as possible for the given distance.

Sample Day 15
3mi
Interval Run

5 minute warmup then perform 4 minutes on/1 minute off for the remainder of run.

Sean Spire
|
Aspire Sports Lab

Hey Everyone!

I am a Strength & Conditioning Coach out of South FL helping endurance athletes of all disciplines. Let me help you finish your next Triathlon, Running Race, Obstacle Course Race, or Cycling Event with a PR and stronger than ever. I help athlete's of all levels - from beginners looking to finish their first 5k to Spartan Race Champions.