1/2 marathon challenge (intermediate)

Average Weekly Training Hours 01:47
Training Load By Week
Average Weekly Training Hours 01:47
Training Load By Week

Do you want to realize a 1/2 marathon in less than 1.5 hours?
Here's a program to be completed in 12 weeks to achieve your goal.
This program is based on increase of your running speed. So if you're stuck at a certain level, this program is for you.

If you find this program too easy or too hard, please contact me at the following adress and I will make a few adaptations with pleasure.
jeremie.rosset@unil.ch

Sample Day 1
0:45:00
Endurance and sprints

5k warm-up
Repeat 6 times 45'' sprint - 3' rest
Cool down

Sample Day 4
0:45:00
Endurance and sprints

5k warm-up
Repeat 7 times 45'' sprint - 2' rest
Cool down

Sample Day 6
1:15:00
7.46mi
Endurance

Endurance

Sample Day 8
1:00:00
6.21mi
Endurance

Endurance

Sample Day 11
0:45:00
4.86mi
Endurance and sprints

Endurance and finish with 6x80m sprints

Sample Day 13
1:20:00
8.08mi
Endurance

Endurance

Sample Day 15
9.32mi
Threshold

Intervall training:
- 10x1km at 14.5km/h or 4.13min/km
- 1min30 rest

Jrmie Rsst

Strength and conditioning coach in Switzerland.