Intermediate Half Marathon-16 week Plan

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

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).

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