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Hilly Half Marathon - 12 Week Training Plan

Author

Brady Irwin

All plans by this Coach
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Length

12 Weeks

Plan Specs

running half marathon beginner intermediate

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Plan Description

This half marathon training plan is designed to take are runner with some running base (15-20 miles/week). This plan prepares you by steadily increasing distance and intensity as the plan progresses but with built in recovery to ensure that you continue to make gains without running the risk of over training.

With this training plan you will quickly see the importance of a structured training plan and how intervals can improve the effectiveness of your training time.

It is important to complete the Field Test for this to improve the efficiency of your training. The field test will create training ranges (Pace and/or HR) for your runs to allow for improved results



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:52 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:52 hrs 1:00 hrs
—— ——

Brady Irwin

Science of Speed

I have been participating in endurance sports for more than 2 decades now. Including running, cycling, duathlon and triathlon. I love to compete and love the training side of things nearly as much as I do racing. Freedom to me is outside enjoying nature and testing my abilities.

I enjoy helping athletes reach their goals through the services that I provide which include training plan development, bike fit, lactate threshold testing and training camps.

Sample Day 1

1:00:00
Steady State Run 4x8min w/4minRBI

Sample Day 2

3mi
Endurance Run 3mi

Sample Day 3

3mi
Endurance Run 3mi

Sample Day 4

5mi
Endurance Run 5mi

Sample Day 6

1:00:00
Tempo Run 3x10min 5minRBI

This is the effort level just outside your comfort zone—you can hear your breathing, but you're not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, so you can talk in broken words (1-2 words between breaths)

Sample Day 7

0:45:00
Tempo Run 3x8min 4minRBI

This is the effort level just outside your comfort zone—you can hear your breathing, but you're not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, so you can talk in broken words (1-2 words between breaths)

Sample Day 9

0:45:00
Tempo Run 3x8min 4minRBI

This is the effort level just outside your comfort zone—you can hear your breathing, but you're not gasping for air. If you can talk easily, you’re not in the tempo zone, and if you can’t talk at all, you’re above the zone. It should be at an effort somewhere in the middle, so you can talk in broken words (1-2 words between breaths)

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