Half Marathon for the Intermediate Runner

Average Weekly Training Hours 04:59
Training Load By Week
Average Weekly Training Hours 04:59
Training Load By Week

This plan is for the intermediate runner. You should already be running on a consistent basis of 8 to 10 miles. This probably will not be your first half marathon. It's a 16 week training schedule designed for someone that plans to run it it around 2 hours. The plan includes weight training, speed work with details, hill workouts and long runs. Each workout is very specific and designed to help you acheive your goal. The plan will start with 4 hours a week of running, then build to weeks with 6-7 hours of running.

Sample Day 1
0:30:00
3mi
Easy Run

HR is Zone 2. Easy Run at about RPE of 3. Walk/Run if you need to. Work on Form. Stand tall, chest out, middle foot strike, arms at 90 degree angle.

Sample Day 1
0:30:00
Weights

Do these weights with a light weight. You should try to complete 3 sets x 20 reps. You may not even need weight. We're working on muscle endurance, not size or bulk. Increase weight every 2 weeks, slightly.

Sample Day 3
0:30:00
Strides - Jog

Strides.
Warm up with 10 minute jog.
On grass run 30 left-foot steps (count your left foot.) Do this 3 x's
Goal = 19-20 seconds.
On the recoveries jog back. ( Perfect form!
Jog Remainder of time.

Sample Day 4
0:30:00
Weights

Do these weights with a light weight. You should try to complete 3 sets x 20 reps. You may not even need weight. We're working on muscle endurance, not size or bulk. Increase weight every 2 weeks, slightly.

Sample Day 4
0:30:00
3mi
Form Run

Easy, Easy Run. Heart Rate in Zone 2. This a RPE of 3. Probably close to a walk. Burning Fat.

Sample Day 6
0:40:00
4mi
Easy Run - Rolling Hills

Heart Rate Zone varies between 2-3. RPE 3-4. Work on good foot turnover on the hills and arm swing.

Sample Day 7
0:45:00
Base building

On soft but firm surface, heart rate in zone 2 only. Pretty form. Stand tall, chest out, middle foot strike, arms at 90 degree angle. RPE 2-3

Zone 2 HR. Walk/Run if you have too.

shea rankin
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I am MultiSport, LLC

Coaching specialty is triathlon training plans encompassing all aspects - strength, speed, technique and endurance.

All types of training plans are provided, from beginner to advanced, in each of the three sports. Classes, weight loss plans, camps and clinics are also an option. I am MultiSport coaches youth and adult.