Intermediate Half Marathon (13.1mi) Plan. 16 weeks build with 5k and 10k racing options.
Intermediate Half Marathon (13.1mi) Plan. 16 weeks build with 5k and 10k racing options.
Length
16 Weeks
Plan Description
Program Overview:
Our Half Marathon Training Program is meticulously crafted for athletes aiming to excel in their next 1/2 marathon. Tailored for those seeking an intermediate to advanced challenge, this plan promises to elevate your running prowess and performance.
Training Milestones:
-Distance Foundation: Begin with a 15-20 mile week, peaking at a robust 40 miles per week.
-Speed Mastery: Transition from distance-focused runs to a speed-centric phase, including a 5k race for optimal zone setting.
Key Features:
-Flexible Structure: Adaptable program focusing on both distance and "time on feet" for effective recovery.
-Strategic Phases: Progress from building a strong foundation with "easy" and "aerobic" runs to speed-focused sessions, light strides, and hill repeats.
-Race Day Readiness: Sharpen your pace with 1/2 marathon-focused efforts in preparation for the demands of race day.
Training Flexibility:
-Adaptable Intensity: Ideal for athletes at an intermediate to advanced level.
-Varied Workouts: Experience a blend of distances, speed-focused runs, neuromuscular adaptations, and pace efforts.
Why Choose Our Plan:
-Performance Enhancement: Progress systematically from foundational runs to advanced speed-focused sessions.
-Intermediate to Advanced Focus: Tailored for athletes seeking a higher level of training challenge.
-Holistic Approach: Balance between distance, speed, and race-focused preparations.
Elevate Your Run:
If you aspire to not just finish but truly excel in your next half marathon, our program provides the ideal pathway. Whether you're an intermediate runner looking to advance or an advanced athlete aiming for peak performance, this plan ensures you're race-ready. Join our Half Marathon Training Program, redefine your running capabilities, and cross the finish line stronger than ever!
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
00:27:00 | 01:00:00 |
|
Day Off
x1
|
00:01:00 | 00:20:00 |
|
X-Train
x1
|
00:40:00 | 01:10:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
00:27:00 | 01:00:00 | |
|
|
00:01:00 | 00:20:00 | |
|
|
00:40:00 | 01:10:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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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