Intermediate Half Marathon-16 week Plan
Author
TBS Coaching
Length
16 Weeks
Typical Week
4 Run, 2 X-Train, 1 Day Off
Longest Workout
2:00 hrs
Plan Specs
running half marathon intermediate pace based
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Summary
This plan is for the runner who has completed a half marathon and is looking to improve their performance. You should be comfortable running 4 days per week and be ready for some hill and interval workouts that will be sure to improve your strength and speed. Workouts are based off of perceived exertion, with terms like "easy", "hard", "target race pace" to describe the workouts. (5-7 hours per week).
Stats
Sample Day 1
Easy, conversation pace
Sample Day 2
30-60 minutes of cross-training: swimming, cycling, yoga, strength training, etc
Sample Day 3
Easy, conversation pace
Sample Day 4
30-60 minutes of cross-training: swimming, cycling, yoga, strength training, etc
Sample Day 5
Run easy 30 minutes then do these drills. Go hard.
High knees
Butt kicks
Grapevine (both directions)
Bounds
High knee skip
Side shuffle (both directions)
Bunny hops
Single leg hops
Backwards shuffle
Repeat 3 times. Run easy rest of time.
Sample Day 6
Long run, conversation pace. Practice what nutrition you will use on race day. Take 1 minute walk breaks every 10 minutes if needed.
Sample Day 8
Easy, conversation pace