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Time Crunched Half Marathon - Speed Focus {16 weeks} Beginner to Advanced

Author

Kari Stuart

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Length

16 Weeks

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Plan Description

This plan is intended for the time crunched athlete looking to gain speed for their next half marathon.

A typical week consists of three running workouts; VO2Max intervals, a tempo run and a long endurance run. This plan is time based, although mileage guidance is provided for the long runs should the athlete choose to adjust.

The plan includes structured workouts that should sync with common devices and platforms. GPS for pace in conjunction with a heart rate monitor is recommended. Though neither are required, as the workouts are structured by perceived effort.

Please note that runs are scheduled on Tuesday, Thursday and Saturday, but this plan could start any day that falls 16 weeks prior to race day. This plan assumes your half marathon race falls on a Saturday or Sunday.

The plan is built for those who have been relatively active in the previous months, are injury free and can run 30 minutes continuously. It's advised to speak with your doctor before starting a new exercise program.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:44 hrs 2:20 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:44 hrs 2:20 hrs
Day Off
—— ——

Training Load By Week


Kari Stuart

Stuart Coaching

Kari Stuart offer years of experience in training and coaching with advanced knowledge in endurance strength training and conditioning, mental preparation and race execution.

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