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8 Week Running Plan

Author

Kyle Main

All plans by this Coach
No Ratings

Length

8 Weeks

Plan Specs

running half marathon intermediate tss based

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Plan Description

8 week running plan for half marathon



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:16 hrs 2:15 hrs
Workouts Per Week Weekly Average Longest Workout
4:16 hrs 2:15 hrs

Kyle Main

Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing

Sample Day 1

0:30:00
40TSS
Monday Run

30 minute run aerobic, run tall comfortable breathing

Sample Day 3

0:40:00
50TSS
Wednesday Run

Easy run with Hills:
20 min steady zone 1 4 x 1 min Hill Climb, 1 min recovery 15 min steady

Sample Day 5

1:00:00
56TSS
Friday Run

1 hour run moderate in zone 1 building last 20 min zone 2 lower end

Sample Day 7

1:15:00
54TSS
Sunday Run- long

1h15 run starting in zone 1 and building to lower end of zone 2 focus on good form throughout the run

Sample Day 8

0:40:00
45TSS
Monday Run

40 min aerobic run keeping HR down

Sample Day 10

0:50:00
68TSS
Wednesday Run

Moderate for 20 min. Intervals: 5 x 1.5 min fast, 1.5 min recovery, 15 min cool down

Sample Day 12

0:50:00
79TSS
Friday Run

On the track:15 min warm up zone 1, 4 x 800 intervals in upper zone 3 2 min recovery between, 10 min warm down easy

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