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1/2 Marathon Training Plan - Months 1 & 2


Christina Enger

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8 Weeks

Plan Specs

running half marathon beginner intermediate hr based pace based

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

I've written the first two months of a four-month half marathon training plan. If you purchase this plan please reach out to me and I will calculate your goal paces that you're to use for all of your runs - speed and endurance. I've also included very specific strength workouts as a strong body/core means more speed and endurance. All runs are set to threshold heart rate pace, however you can also use the paces I will calculate for you.

This plan assumes a moderate level of fitness, meaning you've been doing 4 - 5 hours of cardio/strength per week. I've added times for each of the workouts, however you may finish them quicker or slower than noted. That is okay, it's more important that you get in the mileage.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:55 hrs 1:40 hrs
1:51 hrs 0:57 hrs
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Workouts Per Week Weekly Average Longest Workout
3:55 hrs 1:40 hrs
1:51 hrs 0:57 hrs
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Training Load By Week

Christina Enger

USAT Level 1 certified coach for the past five years. Active racer with two Ironman finishes and more than 50 other endurance events completed over the past eight years.

Looking to train for your first sprint, 70.3 or 140.6, I can put together a plan to get you there.

Sample Day 1

Lactic Threshold Test

We're going to determine your heart rate zones based on Joe Friel's Lactic Threshold run test. you can do this run outside, on a track or a treadmill. You need somewhere that you can run consistently for the entire testing time.

Sample Day 2

HIITs #1 - Push Ups/Side Plank/Squat Jumps

Sample Day 4


Sample Day 5

HIITs#2 Box Jumps/Russian Twist/Press

Sample Day 6

200M Repeats

Sample Day 7

Lots O' Sit Ups

Sample Day 8

HIITs#4 - Squat Jumps/Banded Kick Backs

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