INTERMEDIATE Half Marathon Training Plan. Four To Five Runs Per Week. 12 Weeks.

Average Weekly Training Hours 04:21
Training Load By Week
Average Weekly Training Hours 04:21
Training Load By Week

Designed for runners who want to train 4 to 5 times per week, this half marathon training plan will develop your endurance, speed and race readiness in time for your target event. Athletes who've followed this plan have conquered half marathons all over the world, setting numerous personal records along the way.


"Phil, some feedback for you. Just completed the half marathon today at 1h40min - 3min quicker than my prior PR from May. Thanks!" Alex Oehninger, 24th Sept 2016.


 WHAT’S INCLUDED



  • Email access to the author

  • 20-page guide: “How To Use Your Training Plan”

  • Advice on how to incorporate other races into your plan

  • Monthly email training advice

  • Training zones using feel, heart rate or pace


 


IS THIS PLAN FOR YOU?


Generally there are four workouts per week, plus a fifth optional run. There is a weekly long run, starting off at 1 hour and building up to 1 hour 50 by week ten. Every fourth week involves a slightly lower training volume to enable your body to recover and adapt. The plan features two 5 km time trials, which act as benchmarks to help you predict your half marathon race pace. 



  • Screenshot of the first 3 weeks (JPG)

  • Reviews of Phil Mosley training plans

  • Email: info@myprocoach.net


 


AUTHOR


Phil Mosley: "I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends."


Full Coach Biography


 

Sample Day 2
0:35:00
Aerobic Endurance Run

Run mostly in Zone 2 today (see attached training zones). This is an aerobic endurance workout, so it's not supposed to feel hard. Training in Zone 2 stimulates mitochondrial growth and function - which improves your ability to utilize fat as a fuel. This increases your endurance. A nice steady pace. Run on soft ground preferably, to minimize the injury risk.

Sample Day 3
0:35:00
Speed Skill Run 8x200

These are short, fast efforts designed to boost your VO2max in the initial stages of this training plan.

These efforts are too short to be looking at your heart rate or pace. Record your times and look at them after each rep, but go primarily by Feel or RPE (see training zones).


Warm Up:
15 minutes nice and easy in Zone 2.


Main Set:
8x200 metres in Zone 5.


With 45-seconds jog/walk recoveries.


Warm Down:
5 minutes jog in Zone 2.

Sample Day 4
0:30:00
OPTIONAL Aerobic Endurance Run

Steady run in Zone 2 today. This workout is optional, so only do this if you're feeling fresh. Don't do this run if you're feeling in any way injured or sore.

Alternatively you could cycle for 45-60 minutes or swim for 30 minutes. All in Zone 2.

Sample Day 4
0:45:00
Strength & Conditioning

Click on this link for your guide to strength & conditioning for running.

http://www.myprocoach.net/uploads/1/3/3/8/13384839/run_strength.pdf

Sample Day 6
0:25:00
Tempo Run

A short run at your 1 hour race pace, designed to gradually boost your lactate threshold running pace. And prepare you for the marathon race pace efforts later on in this plan.

Warm Up:
10 mins in Zone 2.


Main Set:
10 mins in Low Zone 4 (approx 1 hour race pace).


Warm Down:
10 mins in Zone 2.

Sample Day 7
1:00:00
Aerobic Endurance Run

Run mostly in Zone 2 today. You should be able to maintain conversation at this pace. Do this run on flat soft ground/trails if possible.

Most Sundays we will gradually increase your run-endurance, to a point where you can run 1 hour 45 in training without feeling excessively tired afterwards.

Sample Day 9
0:35:00
Aerobic Endurance Run

Mainly in Zone 2, nice and easy.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

Feel free to email any questions you may have: info@myprocoach.net