Half Marathon Intermediate 12-week Training Plan by TeamKattouf

Average Weekly Training Hours 05:27
Training Load By Week
Average Weekly Training Hours 05:27
Training Load By Week

Thank you for visiting the intermediate half marathon training plan. This plan is designed by Dr. Rick Kattouf II and Cameron Dorn. This plan is for the individual that has between 4 hours and 7.5 hours to train. The plan includes speed work, tempo, hills and many other fun and challenging workouts to have you performing at your best. The plan is based entirely off heart rate and will take your training to the next level. We at TeamKattouf hope you enjoy the journey in training for your half marathon of choice, with this intermediate 13.1 training plan!

Sample Day 2
0:40:00
Run Assessment

5k Run Assessment to be performed on the treadmill.
Warm up- 1 mile
Mile 1- 2% grade
Mile 2- 3% grade
Mile 3- 4% grade
Make sure to provide maximum effort throughout the 5k....PUSH IT! See PDF file, click paper clip above to the left of 'options'

Perform a cool down of at least .5 mile to finish off the day.

Sample Day 3
0:40:00
Core Work

Complete the core exercises as prescribed
Complete 3 sets of 12 repetitions each with 30 seconds rest.
Be careful not to overdo it today!

Sample Day 4
0:34:59
Tempo Run

1 mile warm up zone 2
3 miles at tempo pace zone 3
1 mile cool down zones 1 and 2

Sample Day 6
0:45:00
Long Run

Try and do this run outside to enjoy the fresh air.
50 minutes staying in zone 2 throughout.

Sample Day 7
0:49:59
Upper Body

A bit of upper body work today.
Complete 3 sets of 10 repetitions for each exercise with 30 seconds rest in between each.

Go tone those muscles!

Sample Day 7
0:30:00
Stair-Step

30 minute run, start in low zone 2 and every 5 minutes rais your heart rate by 5 to 7 beats per minute

Sample Day 9
0:40:00
Core Work

Complete the core exercises as prescribed
Complete 3 sets of 12 repetitions each with 30 seconds rest.
Be careful not to overdo it today!

Dr. Rick Kattouf II
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TeamKattouf™, Inc.

Sport-Specific (multisport, running, cycling), Nutrition & Body Transformation Coaching.

TeamKattouf™ offers Full Custom Sport Specific, Nutrition & Body Transformation Coaching, published training plans, published meal plans and Nutrition Supplements. Contact us today for a complimentary interview to discuss you, your needs, your goals and what TeamKattouf™ Coaching can do for you, rick@teamkattouf.com, 866-966-1422