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
This half marathon training program is perfect for athletes looking to excel at their next 1/2 marathon. This plan is ideal for those athletes looking for an intermediate to advanced program.
Athletes will begin with a 15-20 mile week and top out around 40 miles per week. This program has some flexibility as the majority of the runs are distance focused, but towards the end of the program the focus shifts to "time on feet" to make sure we recover properly.
This half marathon training plan focuses on building a strong foundation with "easy" and "aerobic" runs. After building your base you will shift into more speed focus with the introduction of a 5k race (ideal for setting training zones), light strides for neuromuscular adaptation, and hill repeats. Following the speed phase the athletes will begin the 1/2 marathon focused pace efforts to prepare for the race day demands.
How it Works
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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.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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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