Half Marathon: Masters Intermediate Plan: 16 Weeks

Average Weekly Training Hours 03:28
Training Load By Week
Average Weekly Training Hours 03:28
Training Load By Week

A Masters Half Marathon plan that is meant for the athlete who has some race experience and is ready to go the next level of training. The program has a 3 to 4 week base building portion before things start to pick up. If your ready to take you half marathon race results to a new time, then this plan is for you.

Sample Day 1
0:30:00
Easy run...Week One

Welcome to the intermediate Half Marathon Plan. Over the next 16 weeks, we will build a solid base to get you ready to tackle your event. This plan is meant for the runner who has racing experience, not necessarily in the Half, but overall experience. The program will set you up to have a successful day.

Sample Day 2
0:30:00
Easy Run

Nothing fancy. Seems like a short run but it's okay. Enjoy it. Treat it as a shake out run.

Sample Day 4
0:30:00
30' run with fast burst strides....

30' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core.

Sample Day 6
0:40:00
40' run with fast burst strides....

40' run with 10x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core.

Sample Day 8
3mi
Easy Three Mile Run...Week Two

Easy Run. Keep Heart Rate Low. Feel light on your feet and enjoy it. Even if you feel awesome, don't push the pace.

Sample Day 9
0:30:00
Easy Run

Nothing fancy. Seems like a short run but it's okay. Enjoy it. Treat it as a shake out run.

Sample Day 12
0:30:00
30' run with fast burst strides....

30' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core.

Bob Mittleman
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Run Bob Run

Coaching Plans for Full Marathon, Half Marathon, Road Racing/X Country (any distance) and Track (any distance)

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