4 Week Running Plan

Author

Kyle Main

All plans by this Coach

Length

4 Weeks

Typical Week

4 Run

Longest Workout

2:42 hrs

Plan Specs

running half marathon intermediate tss based

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Summary

4 week plan for an intermediate level athlete preparing for a half marathon

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:59

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

Back to Plan Details

Sample Day 1

0:50:00
50TSS
Monday Run

50 min aerobic run in zone 1, run tall shoulders down and relaxed

Sample Day 3

1:08:28
96TSS
Wednesday Run

Sample Day 4

0:50:00
60TSS
Thursday Run

50 min run all in zone 2

Sample Day 5

1:00:00
88TSS
Friday Run

1 hour run as 20 min easy zone 1 25 min hill climb in zone 3 control breathing, 15 min easy

Sample Day 7

2:42:33
130TSS
Sunday Run- long

Sample Day 8

0:55:00
64TSS
Monday Run

50 min aerobic run in zone 1

Sample Day 10

1:08:50
90TSS
Wednesday Run

4 Week Running Plan

$19.90 - Buy Now