Browse More Plans

Half Marathon 12 Week Intermediate Run-Walk

Author

Lana Burl

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

running half marathon intermediate tss based strength

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

Plan Description

Thank you for selecting this Half Marathon training plan, proudly presented by LB Endurance.

This plan utilizes run/walk intervals for all run training. You may also train with this plan by running and not using any walk intervals.

The plan is intended for runners that have at least one year of running experience and/or may have completed a half marathon already.

To start this plan, you should already be capable of running three or four times per week, and able to finish a run of at least sixty minutes in duration.

Each training week includes two strength training sessions as well as two or three cross-training workouts. You will also find one or two planned recovery days each week. Strength training, cross-training rest are important to maintain the body, mind and soul while preparing for a half marathon.

The run/walk approach offers many benefits: quicker recovery, less muscle fatigue and joint stress, interval training, and the body’s core temperature and maximum heart rate are typically lower. The method also creates convenient breaks for eating, drinking or other needs, while providing a mental break.

It is IMPORTANT to start your run/walk intervals as soon as the workout or race starts; don’t wait until you tire from running for awhile!

Have fun! If you have questions, or are interested in enhancing this plan, contact us at admin@lbendurance.com or www.lbendurance.com. We also offer plan enhancements such as schedule customization, training zone determination and race planning/feedback. As a LBE Training Plan customer, you will enjoy discounts on these services.

Follow us on Facebook and Instagram, and include #lbendurance on all your social media posts.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:17 hrs 2:10 hrs
1:48 hrs 1:00 hrs
0:54 hrs 0:40 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:17 hrs 2:10 hrs
1:48 hrs 1:00 hrs
0:54 hrs 0:40 hrs
—— ——

Training Load By Week


Lana Burl

LB Endurance

Lana believes in the value of living a full and happy life. She found joy in her own odyssey of discovering and nurturing the athlete within. She believes the pursuit of endurance sports delivers clarity, perspective and opportunity. This is why Lana coaches endurance athletes; theirs is a journey that anyone can undertake to learn, be happy and have fun in even the toughest moments.

Sample Day 1

0:30:00
34.8TSS
Run MMile Test With Intervals

Mile Run Test inside a 30 minute total Run


This can be done at a track or any flat smooth area. You will repeat this in the future to assess progress, so select a location easy to use again.


Warm Up
6 min, as brisk walk into an easy jog. Use your arms if needed and be careful not to over-extend your legs

4 x (0:10 pickups + 0:50 recovery at easy run or brisk walk) - pickups are not a sprint, but a deliberate increase in cadence and effort. Shorten your stride, use your arms and really churn up. Maintain control.

Run 1-mile as fast as you can; pace yourself so you don't die at the end. NO walking if you can help it. Should be a 90-95% effort, but not enough to make you sick! This will challenge you. THE TIME TO COMPLETE THIS MILE IS YOUR MILE PACE.

Recover 5 min at brisk walk or easy jog

Continue with run/walk intervals, as you feel, until you finish 30 minutes.


What is your training Run/Walk Pace?

This protocol was adapted from Jeff Galloway's methods: http://www.jeffgalloway.com/training/magic-mile/
The following intervals are recommended, based your test result (the 1-mile pace):

Pace/mi Run Time Walk

7:00 = 6 min 30 sec Run with 1 min Walk (or run a mile/walk 40 seconds)
7:30 = 5 min 30 sec Run with 1 min Walk
8 min/mi—4 min run/30 sec walk

9 min/mi—3 min run/30 sec walk
10 min/mi—90 sec run/30 sec walk
11 min/mi—60 sec run/30 sec walk
12 min/mi—60 sec run/30 sec walk

13 min/mi—30 sec run/30 sec walk
14 min/mi—30 sec run/30 sec walk
15 min/mi—15 sec run/30 sec walk
16 min/mi—10 sec run/30 sec walk

Sample Day 2

0:15:00
10TSS
Strength Re-Intro #1 (2 Sets)

Strength

Workout to get started after some time away from strength training. AMRAP = As Many Reps As Possible

Warm Up

10 min cardio of choice (e.g. jog, bike, swim, elliptical, jump rope)

Set

This set can be done in order as written, or as a circuit, as one set of each exercise, then repeat for a second set.

Engage your core before every exercise - imagine you are trying to stop the flow of pee!

1. Pushups 2 x AMRAP 0:15 (0:30 RBI) - modify if needed by working from your knees instead of your feet. https://youtu.be/IODxDxX7oi4

2. Forward Lunges 2 x 10, alternate each leg (0:30 RBI) - add weight with DB in hands
https://youtu.be/QOVaHwm-Q6U (technique)
https://youtu.be/5wb_R09tujo (#2, or do #1 if #2 is unstable)

3. Bent Over DB Rows 2 x 10 (0:30 RBI)
https://youtu.be/QFq5jdwWwX4

4. Lateral Lunges 2 x 10 to each side (0:30 RBI) - add DB in 2 hands held in front of your chest https://youtu.be/5wb_R09tujo (#4)

5. Windshield Wipers 2 x 5 (0:30 RBI) - knees bent easier; legs straight for more challenge. https://youtu.be/wCQu7o9Bygo

6. Forearm Plank 2 x 15sec (0:15 RBI)
https://youtu.be/ASdvN_XEl_c

Sample Day 2

1:00:00
49TSS
Cross Training

Perform 50 - 70 minutes of your favorite cross training activity. Popular options include:

Bicycling, Spinning or Mountain Biking
Swimming
Rowing, Kayaking or SUP
Soccer
Roller Blading, Skating or Hockey
Elliptical machine, Nordic Skiing or Aqua jogging
Zumba or other Fitness or Dance classes

Optimal cross-training activities will challenge your body to use different muscles and/or stabilize in other planes of motion, besides simply moving forward as performed in running.

Cross-training activities should also challenge you aerobically, raising your heart rate and causing you to sweat.

Sample Day 3

0:30:00
30.6TSS

Run 30 minutes

Use your Run Walk Intervals

The Run effort should be an RPE of 3 or Zone 2. The Walk effort should be vigorous; continue moving your arms and driving your hips forward.

Include 4-5 x 10-second pick ups during your intervals. You can do one pick up per interval, or two-three per interval, on one-minute repeats. Pick Ups are meant to increase your cadence and turnover, not a sprint. https://youtu.be/NOFiSaf3iAs

Sample Day 5

0:15:00
10TSS
Strength Re-Intro #1 (2 Sets)

Strength

Workout to get started after some time away from strength training. AMRAP = As Many Reps As Possible

Warm Up

10 min cardio of choice (e.g. jog, bike, swim, elliptical, jump rope)

Set

This set can be done in order as written, or as a circuit, as one set of each exercise, then repeat for a second set.

Engage your core before every exercise - imagine you are trying to stop the flow of pee!

1. Pushups 2 x AMRAP 0:15 (0:30 RBI) - modify if needed by working from your knees instead of your feet. https://youtu.be/IODxDxX7oi4

2. Forward Lunges 2 x 10, alternate each leg (0:30 RBI) - add weight with DB in hands
https://youtu.be/QOVaHwm-Q6U (technique)
https://youtu.be/5wb_R09tujo (#2, or do #1 if #2 is unstable)

3. Bent Over DB Rows 2 x 10 (0:30 RBI)
https://youtu.be/QFq5jdwWwX4

4. Lateral Lunges 2 x 10 to each side (0:30 RBI) - add DB in 2 hands held in front of your chest https://youtu.be/5wb_R09tujo (#4)

5. Windshield Wipers 2 x 5 (0:30 RBI) - knees bent easier; legs straight for more challenge. https://youtu.be/wCQu7o9Bygo

6. Forearm Plank 2 x 15sec (0:15 RBI)
https://youtu.be/ASdvN_XEl_c

Sample Day 5

0:30:00
30.6TSS

Run 30 minutes

Use your Run Walk Intervals


The Run effort should be an RPE of 3 or Zone 2. The Walk effort should be vigorous; continue moving your arms and driving your hips forward.

Sample Day 6

1:00:00
49TSS
Cross Training

Perform 50 - 70 minutes of your favorite cross training activity. Popular options include:

Bicycling, Spinning or Mountain Biking
Swimming
Rowing, Kayaking or SUP
Soccer
Roller Blading, Skating or Hockey
Elliptical machine, Nordic Skiing or Aqua jogging
Zumba or other Fitness or Dance classes

Optimal cross-training activities will challenge your body to use different muscles and/or stabilize in other planes of motion, besides simply moving forward as performed in running.

Cross-training activities should also challenge you aerobically, raising your heart rate and causing you to sweat.

$50.00 - Buy Now