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

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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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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:31
Training Load By Week
Average Weekly Training Hours: 05:31
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:45:00
Easy run

Easy, conversation pace

Sample Day 2

0:45:00
Crosstrain

30-60 minutes of cross-training: swimming, cycling, yoga, strength training, etc

Sample Day 3

1:00:00
Easy run

Easy, conversation pace

Sample Day 4

0:45:00
Crosstrain

30-60 minutes of cross-training: swimming, cycling, yoga, strength training, etc

Sample Day 5

1:00:00
Running drills

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

1:10:00
Long run

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

0:45:00
Easy run

Easy, conversation pace

Intermediate Half Marathon-16 week Plan

$39.00 - Buy Now