Hilly Half Marathon Plan (intermediate)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:15

This plan is for intermediate runners who are already logging >25 miles per week with a long run of at least 8 miles.

Sample Day 1
0:30:00
Steady Base Run w/ drills (v1)

WARM UP
You can do some light core or dynamic stretches to warm up.
Complete 2 x 30 seconds, with 30 seconds rest of each drill.
---
MAIN
Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on.
---
AFTER
Stretch

Sample Day 8
0:30:00
Steady Base Run w drills (v2)

WARM UP You can do some light core or dynamic stretches to warm up. Complete 2 x 30 seconds, with 30 seconds rest of each drill. --- MAIN Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on. --- AFTER Stretch

Sample Day 15
0:30:00
Steady Base Run w/ drills (v3)

WARM UP You can do some light core or dynamic stretches to warm up. Complete 2 x 30 seconds, with 30 seconds rest of each drill. --- MAIN Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on. --- AFTER Stretch

Sample Day 22
0:30:00
Steady base run with drills (v4)

WARM UP
You can do some light core or dynamic stretches to warm up.
Complete 2 x 30 seconds, with 30 seconds rest of each drill.
---
MAIN
Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on.
---
AFTER
stretch

Sample Day 29
0:40:00
Steady Base Run w/ drills (v1)

WARM UP
You can do some light core or dynamic stretches to warm up.
Complete 2 x 30 seconds, with 30 seconds rest of each drill.
---
MAIN
Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on.
---
AFTER
Stretch

Sample Day 36
0:40:00
Steady Base Run w drills (v2)

WARM UP You can do some light core or dynamic stretches to warm up. Complete 2 x 30 seconds, with 30 seconds rest of each drill. --- MAIN Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on. --- AFTER Stretch

Sample Day 43
0:40:00
Steady Base Run w/ drills (v3)

WARM UP You can do some light core or dynamic stretches to warm up. Complete 2 x 30 seconds, with 30 seconds rest of each drill. --- MAIN Take the first 10-15 minutes to warm up easy into the run. (as you need). Then, run at a steady, zone 2 effort. As you run, think about the different elements of your form that the drills focused on. --- AFTER Stretch

Lindsay Leigh
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No Limits Endurance Coaching

I have had a passion for fitness and endurance sports all my life and use this passion and knowledge to motivate athletes to be their best. I have a M.S. in Biology, I am a certified Strength and Conditioning Specialist through NSCA, USAT Level 1 Coach, Certified Yoga Instructor, and NESTA Nutrition Coach. I have experience coaching athletes of all levels – from beginner to expert, and distances – from the 5k to the Ironman.