Tom Holland's 16-Week Intermediate Half Marathon Plan

Average Weekly Training Hours 01:38
Training Load By Week
Average Weekly Training Hours 01:38
Training Load By Week
Sample Day 2
4mi
BASE MILES

Comfortable 4 mile run. Goal is to establish base mileage.

Sample Day 3
1:00:00
BASE STRENGTH

30-60 minutes of full body strength training and core. 2 sets, 10 reps of each upper body & lower body exercise. Bilateral exercises [both arms/both legs at the same time]

Sample Day 4
5mi
BASE MILES

Comfortable 5 mile run. Goal is to establish base mileage.

Sample Day 5
1:00:00
BASE STRENGTH

30-60 minutes of full body strength training and core. 2 sets, 10 reps of each upper body & lower body exercise. Bilateral exercises [both arms/both legs at the same time]

Sample Day 6
3mi
BASE MILES

Comfortable 3 mile run. Goal is to establish base mileage.

Sample Day 7
6mi
LSD Run

Easy 6 mile run. Should be around 1-1.5 minutes per mile slower than your goal pace for the race.

Sample Day 9
4mi
BASE MILES

Comfortable 4 mile run. Goal is to establish base mileage.

TOM HOLLAND
|
TEAMHOLLAND LLC

Triathlon, Running, Strength & Conditioning, Weight Loss

One-time and monthly training plans