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Intermediate Half Marathon Plan (1/2 Marathon) 16 weeks


Justin Roeder

All plans by this Coach


17 Weeks

Plan Specs

running half marathon intermediate advanced time goal pace based

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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.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:25 hrs 1:00 hrs
0:01 hrs 0:20 hrs
0:37 hrs 1:10 hrs
Workouts Per Week Weekly Average Longest Workout
0:25 hrs 1:00 hrs
0:01 hrs 0:20 hrs
0:37 hrs 1:10 hrs

Training Load By Week

Justin Roeder. Pro Triathlete 2013-2016. USA Triathlon Level 1 Coach.

Roeder Running and Triathlon Coaching

USA Triathlon Certified Coach

Former USA Triathlon Elite ITU Athlete

I specialize in creating custom training plans for athletes of all ability levels looking to improve within the sports of swimming, biking and running. I have coached beginner runners looking to finish their first 5k, competitive Boston Marathon qualifiers, beginner triathletes, and countless Ironman finishers!

Sample Day 1

4 miles easy

When the workout prescribed says "easy" add 2 minutes to your current 5k pace per mile and run around that pace. For example, if you ran a 21:45 for 5k your pace for that race was roughly 7 minutes per mile. So for an easy run you would run 9 minute miles

Sample Day 2

3 miles at easy aerobic pace

Sample Day 3

30 min eliptical 10 min core after

Sample Day 4

4 miles easy

Sample Day 5

3 miles at easy pace

Sample Day 6

5 miles easy

Sample Day 8

5 miles easy

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