Intermediate 12 Week Half Marathon Program - Builds to 45 miles per week
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Intermediate 12 Week Half Marathon Program - Builds to 45 miles per week
Author
KC Endurance
All plans by this CoachLength
12 Weeks
Typical Week
6 Run, 2 Strength, 1 Day Off
Longest Workout
13 miles
Plan Specs
running half marathon intermediate time goal
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Summary
Built for the runner that has been running at least 3 or 4 days per week and has previously done a half or full marathon. The program progresses mileage and speed every 2nd or 3rd week and speed work gradually gets extended. Peak mileage will reach 45 miles, then taper off going into the last 10 days before the half marathon. With this guide, the athlete can contact KC Endurance at any time with any training related questions. Includes strength training plan created by RunningMate (runningmatekc.com/).
Stats
Sample Day 1
We are starting the training cycle with some easy running to build a nice aerobic base in which you will be able to build more intense training runs on. Some short mid-week sprint work will also be a building block for future interval sessions.
Today, keep the pace nice and slow. It should be totally comfortable in nature.
Sample Day 2
Easy running. Keep it slow and relaxed.
Sample Day 3
Keep the pace nice and easy. Take a short break, then finish up with 4 x 10 second sprints at 80% effort on flat ground. Recover fully between each one.
Sample Day 5
Easy 3 miles of running. Keep the pace nice and slow and just get the distance covered.
Sample Day 6
This is just an easy run effort. The main goal is to start building the long runs. We will eventually make them more quality efforts.
Sample Day 7
Easy 4 miles done at a relaxed pace. Recover from the longer run yesterday.
Sample Day 8
Beginning this week with some easy mileage. This week will look fairly similar to last week in terms of mileage. The runs will start having some quality work added into them and will build every couple of weeks.
Today, get in an easy 3 miles at a comfortable pace.