1h 45´ - 1/2 Marathon
Author
Cesar Hernandez Lloret
All plans by this CoachLength
8 Weeks
Typical Week
5 Run, 1 Strength, 1 Day Off
Longest Workout
9.32 miles
Plan Specs
running half marathon intermediate masters time goal pace based
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Summary
Your 1/2 marathon 8 weeks plan for a 1h 45´ goal!!
You only will need (added to a pair of shoes) an elliptical trainer and a bike for a few cross training sessions.
Starting with a very low training load, and then build to a 4weeks increase, 1 week easy, 2 shock weeks and taper week.
Stats
Sample Day 1
easy jog 5´/km pace
Sample Day 2
injury prevention workout
Sample Day 3
20´easy run
2´ walk
15´ same pace as before
Sample Day 5
35´ non stop running, very easy pace, talking with training partners
Sample Day 6
2 hours walking easy pace on the mountains, at least 500+
Sample Day 8
-25´ ELLIPTICAL (EASY PACE)
-FOLLOWED BY A EASY 15´RUN (5´KM PACE)
Sample Day 9
CORE & PREVENTION WORKOUT