OTP Endurance Sports Half Marathon -10 weeks

Training Load By Week
Training Load By Week

10 Week Half marathon plan ... Basic plan assuming that you are starting from a 5 mile run base. This plan will take you from start to finish allowing you to finish strong with a smile

Sample Day 2
3mi
3

Interval run (zone 5) First mile warm up
second mile-faster than race pace-should not be able to hold a conversation
third mile cool down

Sample Day 3
2mi
2

Easy pace shake out run just to keep the legs moving

Sample Day 4
3mi
3

Tempo run-this should be run at race pace (zone 4)

Sample Day 6
5mi
5

LSD-Long Slow Distance-this should be run at conversational pace. Meaning-you should be able to hold a conversation while running without losing breath (zone 2)

Sample Day 9
4mi
4

Interval run (zone 5) First mile warm up
second and third mile-faster than race pace-should not be able to hold a conversation
fourth mile cool down

Sample Day 10
3mi
3

Easy pace shake out run just to keep the legs moving

Sample Day 11
4mi
4

Tempo run-this should be run at race pace (zone 4)