Intermediate Half Marathon Training Plan

Author

Run4PRs Coaching

All plans by this Coach

Length

16 Weeks

Typical Week

2 Day Off, 5 Run

Longest Workout

13.1 miles

Plan Specs

running half marathon beginner intermediate

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Summary

This is a 16 week half marathon training plan starting at 25 miles per week and building to a peak week of 38 miles. It includes 4-5 running days per week. This is a perfect plan for someone who is already running around 25 miles per week and can run 6-7 miles for a long run. This plan will build you for success specific for the half marathon distance

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

Victoria Phillippi

Run4PRs Coaching

We work with every athlete on an individual level to achieve your goals. Weather you are training for your first 5k, hoping to finish your first marathon, or trying to qualify for Boston, we have a spot for you!

We are focused on your long term success as a runner. We will guide and support you in the best direction for life long success in the sport.

www.run4prs.co

Back to Plan Details

Sample Day 1

5mi
Time Trial

Welcome to Run4PRs Coaching! We are so excited to have you! To begin, we are going to start with a time trial to assess your current VDOT and assign paces specific and custom to your fitness level.

2 mi easy warm up
2 miles - FAST
1 mi easy cool down

Plug in the results of the 2 miles fast into this calculator: https://runsmartproject.com/calculator/

We will refer to these paces over the course of your training. If you set new PRs during races along the way in training, please recalculate your paces to be at the right VDOT :)

Sample Day 2

4mi
Optional Recovery Run or Cross Training

We don't want to increase your mileage by more than 10% per week. Depending on your starting mileage, you might run 3-6 miles easy today.

You can also opt to make this a cross training day utilizing swimming, biking, elliptical.

The effort today should be easy.

Sample Day 3

5mi
Easy Run with Strides

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- Use your time trial to calculate your easy paces here:

https://runsmartproject.com/calculator/


Strides- During the last 1 mile do 4 x 20 seconds 'fast' running (think 5k effort) with 90 seconds jog easy between

Sample Day 4

6mi
Fartlek

2 mi easy warm up
5 x
2 min 'on' @ half marathon pace
2 min 'off' @ marathon pace

easy cool down to 6 miles total

Sample Day 6

7mi
Long Run

Find a Hilly Route!! Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- Use your time trial to calculate your easy paces here:

https://runsmartproject.com/calculator/


Strides- During the last 1 mile do 4 x 20 seconds 'fast' running (think 5k effort) with 90 seconds jog easy between

Sample Day 10

4mi
Optional Recovery Run or Cross Training

We don't want to increase your mileage by more than 10% per week. Depending on your starting mileage, you might run 3-6 miles easy today.

You can also opt to make this a cross training day utilizing swimming, biking, elliptical.

The effort today should be easy.

Sample Day 11

6mi
Easy Run with Strides

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- Use your time trial to calculate your easy paces here:

https://runsmartproject.com/calculator/


Strides- During the last 1 mile do 4 x 20 seconds 'fast' running (think 5k effort) with 90 seconds jog easy between

Intermediate Half Marathon Training Plan

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