Milestone Racing Half Marathon (13.1) Plan

Average Weekly Training Hours 04:44
Training Load By Week
Average Weekly Training Hours 04:44
Training Load By Week

The 16 week plan is meant for athletes looking to maximize fitness for a half marathon. Athletes should have a foundation to build upon before pursing this 16 week plan. The first week has less structure but you will find a 2 mile run test a few weeks in and several weeks before your half marathon to compare fitness levels. Be sure to upload your run pace threshold to populate the appropriate paces for workouts.

Sample Day 1
0:40:00
4mi
2 mile Run Test

2 Mile Run Test- This test will set up the proper pacing for the next 8 weeks

Sample Day 2
0:30:00
30 Minute Recovery Run

30 Minute Recovery

Shake out the legs. Keep the effort very light.
4-6 100m strides after the run. 2 minute recovery between each stride. Build to 95% best mile effort.

Sample Day 3
0:50:00
50 Minute Z2 Run

50 Minute Z2

Shake out the legs. Keep the effort very light.
6-8 100m strides after the run. 2 minute recovery between each stride. Build to 95% best mile effort.

Sample Day 4
1:00:00
5.98mi
8x400m Repeats

8x400m Repeats

Sample Day 5
0:30:00
30 Minute Recovery Run

30 Minute Recovery

Shake out the legs. Keep the effort very light.
4-6 100m strides after the run. 2 minute recovery between each stride. Build to 95% best mile effort.

Sample Day 6
1:00:00
1 hour run

60 Minute Continuous Run

Sample Day 7
0:30:00
30 Minute Recovery Run

30 Minute Recovery

Shake out the legs. Keep the effort very light.
4-6 100m strides after the run. 2 minute recovery between each stride. Build to 95% best mile effort.