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 -19
0:20:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day -18
0:30:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day -16
0:30:00
Zone 1-2, check cadence

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day -15
0:45:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Sample Day -14
1:00:00
Cru ints, 4-5x800m @ LT pace

BT: Cruise intervals. Warm-up well including 4 strides. Then on a track run 4-5 x 800 meters at 10k mile pace +10-20 seconds (90-second recoveries). Record times and heart rates.

Warmup and CD at least 10 minutes

Sample Day -12
0:30:00
Fartlek, 5k pace

BT: Fartlek. Warm up well. On rolling course run 1-2 minute pick-ups at faster than 5k-pace as you feel like it. Form! Cadence!

Sample Day -11
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.