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half marathon

Author

Veronika Spalekova

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Length

12 Weeks

Plan Specs

running half marathon beginner intermediate

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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:15 hrs 0:50 hrs
Workouts Per Week Weekly Average Longest Workout
0:15 hrs 0:50 hrs

Veronika Spalekova

triniki coach

I am offering one on one coaching in Bay Area CA; virtual coaching for Sprint through full distance triathlon, ultra running, swimming. I specialize in swim technique, beginners and anybody who is interested to improve their race time!

Sample Day 1

0:45:00
fartlek

45-minute fartlek run. For this workout, alternate running for 5 minutes at a moderate pace with 1 minute at 5K pace.

Sample Day 3

5mi
easy 5 miles

Run 5 miles easy. Run 4 acceleration 40 m strides.

Sample Day 5

4.85mi

1 K warm up. Run 5 x 800 meter repeats at 5 seconds per k faster than 5K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.

Sample Day 7

7mi
long run 7 miles

Standard warm up (stretching). Run 7 miles. Run the first 6 miles at an easy pace and the last 1 mile at goal half marathon pace.

Sample Day 8

4mi
easy 4 miles

Run 4 miles easy. Run 4 acceleration strides.

Sample Day 10

5.59mi
treshold 3x1600

Standard warm up. Run 3 x 1600 meter repeats at 10K pace. Jog easy for 800 meters between repeats. Cool down with 800 meters of jogging.

Sample Day 12

5mi
easy 5 miles

Run 5 miles easy. Run 4 acceleration strides.

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