12-week Intermediate Half Marathon Plan (with Zones)
Michele Pettinger, RRCA Certified Running Coach, Head Coach at P3|RunningAll plans by this Coach
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This plan is written for the athlete that has run at least 1 half marathon and has a base of 20 to 25 miles week. In addition to the weekend long run, aerobic and recovery runs, the plan includes hill workouts and steady state runs, and tempo and track workouts to improve the athlete's endurance and neuromuscular efficiency.
The first 6 weeks the athlete will spend time establishing a deeper endurance base with Hill Repeats and Steady State workouts. The athlete will replace specified Hill and Steady State work with Tempo work and track work starting in week 7.
Drop weeks and Recovery runs are in place to keep the athlete healthy and injury free.
The plan also includes Core and Hip Stability and Strength workouts to ensure that the athlete is caring for their foundation.
Coach Michele also offers one, 15-minute complementary phone call to answer questions.
Coach Michele not only currently trains for and races ultra distances up to 100 miles, but she has coached several athletes to finishes from the 5k to the 100 mile distance.
Training Plan Sample Week
Average Weekly Breakdown
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Day Off x2
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Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor