Half Marathon Plan - Intermediate Runners - 16 Weeks

Average Weekly Training Hours 07:09
Training Load By Week
Average Weekly Training Hours 07:09
Training Load By Week


Designed for: Intermediate Runners.

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.
Joan has been an endurance athlete for over 25 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:
A document explaining effort/zones/intensity levels is included for reference.
Additional training information is provided within the workouts in the plan.
E-mail support is available to answer your questions regarding the plan.
You will get in all your key running workouts while supplementing your training with one cross training day a week to keep you balanced and in order to get to your half marathon fit, healthy, and ready to run your best. It includes strength training, days off, and active recovery days.

Before starting: This plan is designed for runners who may or may not have already tackled the half marathon distance already and want a solid finish under their belt. You should be able to comfortably run for one hour before starting this plan.  The weekly volume of the plan starts at 6:15 for the first week and peaks at 8:45.  If you're not currently running the mileage prescribed in the workouts, you should start by gradually building up for a few weeks or months (depending on your starting point) before starting this plan.

Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com

I look forward to helping you reach your potential.
Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

Sample Day 1
0:30:00
Running Drills

W/U:
5-10min easy warm up jog with metronome
(set metronome to 180 bpm, synching ground impacts with metronome cadence).
.
Main Set:
.
Run 1 lap on the track barefoot.
Focus on running light & landing midfoot.
.
Run 1 lap with shoes.
Try to maintain that same feel as running barefoot.
.
Perform 50 - 100 yds of each drill
.
4 x 30 sec Strides w/full recovery
.
C/D:
Cool down with remaining time at zone 2 effort, on soft surface if possible.

Sample Day 1
0:30:00
Core Strength Session

After a thorough warm-up:
.
Perform 2-3 sets of 5-6 exercises
Depending on the exercise, either perform 12-15 reps or hold until failure & recover.
.
Recovery between exercises should be no more than 30 sec rest between sets.
.
Since this session focuses on corrective and core exercises, weights are not needed.
If you have experience in these exercises and using only body weight is not enough of a challenge, then weights may be used with some of them.
.
Remember to perform exercises with good form in order to prevent injury & to get the most out of the session.

Sample Day 2
0:45:00
Base Run

W/U: 
10-15min easy warm up with 3-4 x 1min building up to zone 4 effort and then back down to zone 2 effort. Make sure the body is well warmed up before you start your main sets.
.
Main Set:
.
5 x 3min @ lower zone 4 with 1:30min easy recovery run between sets. 
Remember good form and if you can run on a soft surface, that will be great.
.
C/D:
Cool down with remaining time at zone 2 effort, on soft surface if possible.

Sample Day 3
1:00:00
Base Run

W/U: 
15-20min easy + drills
Include in the W/U 2-3 up tempo efforts strides of 30sec-1min duration (the goal is to get heart rate up to but not exceed lactate threshold).
.
Main Set: 
.
3 x 8min @ upper zone 3 - lower zone 4 with 3-4min easy jog between sets.
.
C/D:
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Sample Day 4
1:00:00
Hill Running

W/U: 
15min on a soft surface with mixed terrain. Remember to run with good form and add in some drills and strides to emphasize good technique.
.
Main Set:
.
30min over mixed terrain including hills. On the uphill sections run at Z3-lower Z4 effort. Remember to keep the cadence high. 
.
Take your time on the downhill sections so that you do not cause too much damage from eccentric loading of the quads.
.
C/D: 
Cool down with remaining time at zone 2 effort, on soft surface if possible.

Sample Day 4
0:30:00
Core Strength Session

After a thorough warm-up:
.
Perform 2-3 sets of 5-6 exercises
Depending on the exercise, either perform 12-15 reps or hold until failure & recover.
.
Recovery between exercises should be no more than 30 sec rest between sets.
.
Since this session focuses on corrective and core exercises, weights are not needed.
If you have experience in these exercises and using only body weight is not enough of a challenge, then weights may be used with some of them.
.
Remember to perform exercises with good form in order to prevent injury & to get the most out of the session.

Sample Day 6
1:00:00
Base Run

W/U: 
10-15min easy warm up with 3-4 x 1min building up to zone 4 effort and then back down to zone 2 effort. Make sure the body is well warmed up before you start your main sets.
.
Main Set:
.
6 x 3min @ lower zone 4 with 1:30min easy recovery run between sets. 
Remember to keep your heart rate below threshold during the set. 
Remember good form and if you can run on a soft surface, that will be great.
.
C/D:
Cool down with remaining time at zone 2 effort, on soft surface if possible.

Joan Scrivanich
|
Rise Endurance LLC

Coach Joan’s scientifically based training and athlete-centered approach to coaching has successfully empowered athletes to reach their potential and has taught her athletes how to reach the finish line faster.

As a full time professional coach, we guarantee to make YOU a priority and to work with you throughout the year and through your races so that you can save time, have peace of mind, race faster, and be your healthiest.

Coach Joan works with both local and remote athletes.