HALF MARATHON INTERMEDIATE TRAINING PLAN
Author: Wilson Komen
Length: 8 Weeks
Tags: running, half marathon, intermediate, pace based
Typical Week: 5 Run, 1 X-Train, 1 Day Off
Longest Workout:
13 miles
Author: Wilson Komen
Length: 8 Weeks
Tags: running, half marathon, intermediate, pace based
Typical Week: 5 Run, 1 X-Train, 1 Day Off
Longest Workout:
13 miles
HALF MARATHON INTERMEDIATE TRAINING PLAN
21 KM – Intermediate; Goal Time: 1:46:00–1:25:00
Maximum Distance Per Week: 28-38 miles
• Ideal for runners who have run 5 to 6 days a week for a minimum of 2 consecutive years. These runners should have attempted at least one half marathon race and should be seeking improvement in completion time at that distance. These runners should also consistently incorporate speed work into their training regimens
Run type: long run, Easy steady pace: 3mi, warm up: main 6mi @ 8:32 to 9:49, cool down none: Total distance= 9mi
Run type: long run, Easy steady pace: 3mi, warm up: main 7mi @ 8:32 to 9:49, cool down none: Total distance= 10mi
Run type: long run, Easy steady pace: 3mi, warm up: main 8mi @ 8:32 to 9:49, cool down none: Total distance= 11mi
Run type: long run, Easy steady pace: 3mi, warm up: main 9mi @ 8:32 to 9:49, cool down none: Total distance= 12mi
Run type: long run, Easy steady pace: 3mi, warm up: main 10mi @ 8:32 to 9:49, cool down none: Total distance= 13mi
Run type: long run, Easy steady pace: 3mi, warm up: main 11mi @ 8:32 to 9:49, cool down none: Total distance= 13mi
Run type: long run, Easy steady pace: 3mi, warm up: main 5mi @ 8:32 to 9:50, cool down none: Total distance= 8mi
A competitive runner himself, Wilson Komen brings nearly a decade of experience to his coaching. He sees it as his mission to help all of his runners—new and experienced alike—maintain healthy, consistent training regimens that will lead to rewarding racing experiences.
Coach Wilson Komen is certified by the Road Runners Club of America.