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Half Marathon Training Plan -10 Weeks Program

Author

Ken Roberts

All plans by this Coach
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Length

10 Weeks

Plan Specs

running half marathon hr based

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Plan Description

10 Week Training Plan includes weekly speed work, tempo work, and gradual build to race distance and pacing. This training plan utilizes heart rate and pacing during longer run sets, and includes strength and mobility work that progresses throughout the plan.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:40 hrs 2:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:40 hrs 2:30 hrs
—— ——

Training Load By Week


Ken Roberts, MA, RD, LDN, ACE-CPT

Top Nutrition & Performance

Top Nutrition & Performance is a national endurance sports performance company with its Headquarters located in Belleville, Illinois. Our team of coaches, physical therapists, and dietitians provides coaching services that includes nutrition and training plans for runners, cyclist, triathletes, and active individuals looking to improve their overall fitness.

Sample Day 1

1:15:00
5mi
Run: 5 Miles

Warm up first mile in Zone 1 Heart Rate, nice and easy conversational Pace.

Miles 2-5 in Zone 2.

Do not push into Zone 3 Heart Rate.

Sample Day 8

1:30:00
6mi
Run: 6 Miles

Warm up first mile in Zone 1 Heart Rate, nice and easy conversational Pace.

Miles 2-6 in Zone 2.

Do not push into Zone 3 Heart Rate.

Sample Day 22

2:00:00
8mi
Run: 8 Miles Over/Under

Run in Zone 2 Heart Rate.
During Miles 3, 5 and 7 push into Zone 3 heart Rate (Tempo )

Should look like this:
Mile 1 Zone 2
Mile 2 Zone 2
Mile 3 Zone 3 Tempo
Mile 4 Zone 2
Mile 5 Zone 3 Tempo
Mile 6 Zone 2
Mile 7 Zone 3 Tempo
Mile 8 Zone 2

Ensure to spend some time stretching and foam rolling after the run.

Sample Day 29

2:15:00
9mi
Run: 9 Miles

Warm up for first 2 miles building into your race pace.
Hold pace and keep your heart rate between a high zone 2 and low zone 3.


On last mile cool down in heart rate zone 1.

Sample Day 36

2:30:00
10mi
Run: 10 Miles Over/Under

Run in Zone 2 Heart Rate.
During Miles 3, 5, 7 and 9 push into Zone 3 heart Rate (Tempo )

Should look like this:
Mile 1 Zone 2
Mile 2 Zone 2
Mile 3 Zone 3 Tempo
Mile 4 Zone 2
Mile 5 Zone 3 Tempo
Mile 6 Zone 2
Mile 7 Zone 3 Tempo
Mile 8 Zone 2
Mile 9 Zone 3 Tempo
Mile 10 Zone 2

Ensure to spend some time stretching and foam rolling after the run.

Sample Day 43

1:39:59
6.2mi
Run: 10K

On a out and back course, descending your pace to build speed during the first 3.1 miles, and then hold that speed for the last 3.1 miles.

Do not let your heart rate go into zone 4. If you find it climbing into zone 4 back off the pace to bring the heart rate back down into a low zone 3.

Sample Day 50

13.1mi
Race Day: Half Marathon

Do not go out fast with everyone. Focus on your race, and your time. It's your race, not your friend's, not your family, not your partners.

Build into your pace during the first 3.1 miles, you can continue building to 6.2. At 6.2 hold your pace strong all the way to the finish.
Keep your heart rate between high zone 2 and low zone 3 as you practiced during the weekend training runs. If you find yourself going into zone 4 heart rate back off. This may cause you to slow your pace on hills.

When you are positive you can see the finish line, and it is straight in front of you then pick up the pace all the way across the line. Do not slow down until you've crossed the line. Focus on arm swing, good knee drive, and push through.

Later in the end day ensure to stretch and foam roll. Hydration well after your race.

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