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Half Marathon Plan - Intermediate Runners - 16 Weeks - Sunday Race

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Half Marathon Plan - Intermediate Runners - 16 Weeks - Sunday Race


Joan Scrivanich , MA, CSCS

All plans by this Coach


16 Weeks

Plan Description

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. Her coaching certifications include USA Triathlon Level 2 Endurance, USA Track & Field Level 2 Endurance, and NSCA Certified Strength & Conditioning Specialist. Joan has been an endurance athlete for over 30 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 140.6 distance.

What's included:

- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter

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?  Contact Coach Joan, she'd be happy to answer your question.

I look forward to helping you reach your potential.

Happy Running!

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
05:18:00 02:15:00
Strength x2
00:52:00 00:30:00
Day Off x1
—— ——
X-Train x1
00:58:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
05:18:00 02:15:00
00:52:00 00:30:00
Day Off
—— ——
00:58:00 01:00:00

Training Load By Week

Joan Scrivanich

Rise Endurance LLC

Professional coaching for the busy professional.
Coach Joan takes a holistic approach to coaching; her scientifically based training is athlete-centered so that athletes can achieve their goals stress-free & healthy.
She is an exercise physiologist and has been an endurance athlete for over 30 years, which included running for a Division I college.

Joan's coaching specialties include:

  • Busy professionals
  • Long course athletes (13.1 & 70.3 or longer)
  • Track and Cross Country

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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