16 Weeks to Marathon; Intermediate
Author
Jason Delfos
All plans by this CoachLength
16 Weeks
Typical Week
3 Run, 1 Strength
Longest Workout
19.88 miles
Plan Specs
running half marathon intermediate
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Summary
If you’ve ever found it difficult to stick to an intensive training plan for a race, or don’t know where to start don’t worry, you’re not alone.
For nearly all runners who have jobs to go to and families to take care of which of course means nearly all runners. it can be next to impossible to adhere to a training plan that requires you to run multiple days each week, many weeks and months in a row.
That’s why we’ve developed this 16-week training plan specifically for intermediate level runners and people whose schedules don’t allow for running five days a week. This plan consists of three runs a week and one body weight strength session a week. This plan is totally flexible and the sessions can be fit around your schedule and what ever day race day falls on.
The sessions are the minimum requirement and if you have time to add in extra sessions be careful to not overload your body too early in the training and build it up gradually also.
Stats
Sample Day 1
Easy go on feel DON'T look at the watch during the run! Very Low HR
The run is about getting good habits and concentrating on technique and good posture throughout the run
Sample Day 2
2 Rounds
Squat x 12
Deadlift x 12
Lunge x 12 Each Side
Glute Bridge or Raised Back Hip Thrusts x 12
Side Plank 45 Seconds
Lying Back Extension x 20
Calf Raises x 25
Pushups x 20
Shoulder Press x 15
Row/Chin Up x 12
Plank 40-60s
Sample Day 3
Warm up: 5-10 minutes with dynamic movements
5x 1km efforts @10km pace/Z4/75-85% HR
3 minute recovery in between (can be active recovery or static)
Cool Down 5-10 minutes with Stretching
Sample Day 6
Controlled Pace not trying to spike or have big up and downs in pace.
Your long runs should be completed at race or up to 15s slower per km
Sample Day 8
Easy go on feel DON'T look at the watch during the run! Very Low HR
The run is about getting good habits and concentrating on technique and good posture throughout the run
Sample Day 9
2 Rounds
Squat x 12
Deadlift x 12
Lunge x 12 Each Side
Glute Bridge or Raised Back Hip Thrusts x 12
Side Plank 45 Seconds
Lying Back Extension x 20
Calf Raises x 25
Pushups x 20
Shoulder Press x 15
Row/Chin Up x 12
Plank 40-60s
Sample Day 10
Be sure to do some dynamic movements & activation before starting
1 km Warm Up
6km @ 10-15s/km faster than Half Marathon Pace
1 km Cool Down & Stretches