Half Marathon - 12 Weeks - Level 7-8 (Int / Adv)

Author

The Distance

All plans by this Coach

Length

12 Weeks

Typical Week

2 Custom, 4 Run, 1 Day Off

Longest Workout

13.67 miles

Plan Specs

running half marathon intermediate advanced

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Summary

The Distance

AthsAustLogo

THE DISTANCE COACHING


AN EDUCATED APPROACH TO RUNNING PROGRAM DESIGN




The Distance So, you want to run a strong Half Marathon? Not sure how to train for it? This program is for you.

This program assumes that you already run regularly - you have already done some 10km events and ideally a half marathon, and can currently manage training runs of up to 10 -15km.


ABOUT US:

aboutus

With a passion for anatomy and the physiology of exercise, our head coach is an accomplished age group Marathon and Cross Country runner, Iron-man Triathlete and 3 time World Championship representative. He is an accredited Lvl 2 Advanced Athletics Australia running coach, former Athletics Australia course facilitator and holds a B.App.Sci. (Human Movement) and Post Grad.Dip. (Exercise Science)

If you ever need clarification feel free to email any questions via our website:
www.thedistancecoaching.com
or direct email coaching@thedistancecoaching.com





DOWNLOAD OUR FREE TRAINING RESOURCE MATERIAL

Free E-Book www.thedistancecoaching.com


WHAT TO EXPECT FROM THIS PROGRAM


This is a 12 week lead-in program.

There is an emphasis throughout this program on teaching you pacing and consistency, both of which are critical to training and racing.


This is a 12 week plan that progresses through a 10.5 week Half Marathon specific phase (which will see your longest run of 22km and longest total week of 53.5km). Nearing your event the program will enter a 10 day taper.


At The Distance, our running programs are designed using training fundamentals proven to enhance performance. Inserted strategically each week are various forms of aerobic, anaerobic and high intensity running specific training sessions.





SOME TIPS

At The Distance, we fundamentally believe in teaching our athletes the art of pacing. This program is based around Perceived Feel of effort rather than Heart Rate or speed. Every single session specifies a pace/effort that you should complete it at. If you change the pace/effort of the prescribed session, you will change the physiological outcome of the session.

Consistency is the key to this program. Most weeks have 3 recovery days per week. This program will get you to the start line in really good shape as a result of the

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:32

Grant Hornsby - B.App.Sci (Human Movement), Grad.Dip (Exercise Sci)

The Distance Coaching

Do you have a goal or event in mind? Not sure how to train for it? Don't guess. Let us help.

From recreational to representative athletes, you can benefit from our knowledge and careful planning. As certified coaches and with multiple qualifications in sports science, The Distance Coaching has the experience and educational expertise to develop your athletic potential, or to just get you up and moving towards your first goals.

Back to Plan Details

Sample Day 1

0:50:00
4.97mi
Quality Run - 800's

Quality Session

10min E warm Up
4x100m Strides with walk back recovery

Main Set:
6x800m @ S/F pace- 2min walk recov.

10min E cool down

Sample Day 2

0:30:00
3.11mi
Recovery run - 30min E

30 minute super easy RECOVERY run.

Really enjoy this run. Hold good form, but this is a no-stress run.

These MUST be E pace. Let your body absorb the recent training load, whilst staying loose.

Sample Day 3

0:50:00
5.59mi
Tempo - 3x2km

10min Easy warm up
4x100m Strides

3x2km Tempo - (S/F pace)
with 2min walk between each rep

10min Easy jog

Sample Day 6

1:02:00
7.46mi
Aerobic Build Run - 12km - (5E, 3M, 2S, 1F, 1E)

Aerobic Run - 12km
12km as 5E, 3M, 2S, 1F, 1E

First appearance of "Fast" pace on a Sunday long run. That 1km should be uncomfortable.

Really good strength building run. Push the pace during the S&F sections, but make sure you slow right down in the last 1km E to cool down.

Sample Day 8

0:50:00
4.97mi
Quality Run - Funky 800's - (600/200/30sec)

Quality Session

10min E warm Up
4x100m Strides with walk back recovery

Main Set:
6x (600m , 200m , 30sec)*

*600m is done at S pace, 200m at M pace, 30sec is a walk.

10min E cool down

Sample Day 9

0:30:00
3.11mi
Recovery run - 30min E

30 minute super easy RECOVERY run.

Really enjoy this run. Hold good form, but this is a no-stress run.

These MUST be E pace. Let your body absorb the recent training load, whilst staying loose.

Sample Day 10

1:00:00
6.84mi
Quality Tempo - 3km, 2km, 1km, 4x500

10min Easy warm up
4x100m Strides

3km, 2km, 1km, 4x500 Tempo - S/F pace
with 3min walk between each rep (only 1min after 500's)

5-10min E cool down
Stretch

Half Marathon - 12 Weeks - Level 7-8 (Int / Adv)

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