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RP Half Marathon Intermediate 1 d/wk

Author

Alex Harrison

All plans by this Coach

Length

16 Weeks

Plan Specs

running half marathon intermediate

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.

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Plan Description

A running plan for the very time-efficient fitness enthusiast or runner who is looking to seriously enhance their endurance performance with once-per-week running workouts. This plan uses running workouts programmed with specific paces based off previous race efforts or estimates of best efforts. As with any good training plan, it starts progressively and builds to a peak and includes programmed recovery. Other optional forms of non-impact cardio training and suggested resistance training days are scheduled, all to progress you to a new half marathon PR or break down running performance barriers from 10k to running a marathon with just a couple long runs added at the end of the program! The goal of this plan is to prepare you to run a faster half marathon with minimal time invested.

Training Plan Information:
1 day per week running
16 total weeks, with your primary half marathon race on week 16.
Starting weekly running mileage: 6 Miles
Highest weekly running mileage: 12.5 Miles
Lowest single-session running mileage: 6 Miles
Highest single-session running mileage: 12.5 Miles

Recommended Prerequisites to use this training plan:
Users should have completed a 5k or longer running race before, or equivalent, and be seeking pace improvement for anything from the 5k to half marathon, or already be able to run 6 miles without stopping.

We recommend that you move up to the "Advanced" training plan series if you currently do, or have done in the last 6 months, any one of the following or any combination of the following:
Run 13 Miles without stopping (no pace requirement).
Run 25 miles per week, or more, as a part of your fitness routine.

Suggested RP Diet Products to pair with this training plan:
RP Diet Templates for Fat Loss, which comes with Maintenance plans as well. Running sessions in this training plan are generally classified as light days.
or, RP 1:1 Diet Coaching
or, (coming soon!) RP Endurance Diet-Related products!

Suggested RP Training Products:
Male and Female Physique Training Templates
or, Weightlifting Hypertrophy and Strength Templates
or, Powerlifting Hypertrophy, Strength, and Peaking Templates
or, Weight Training for Endurance Athletes Templates (coming soon!)
or, RP 1:1 Training Coaching!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
—— ——
1:42 hrs 1:00 hrs
10mi 14mi
Workouts Per Week Weekly Average Longest Workout
—— ——
1:42 hrs 1:00 hrs
10mi 14mi

Alex Harrison

Renaissance Periodization (RPstrength)

Science is Stronger

PhD in Sport Physiology and Performance from East Tennessee State University
Level 2 Coach, Endurance (USATF)
Level 1 Coach, Triathlon, (USAT)
Certified Strength and Conditioning Specialist (NSCA)
Weightlifting Coach, Level 1, (USAW)

Assistant Track and Field Coach, ETSU, NCAA Division 1
Youth and Masters Track and Field Coach, WA State, National & World Champions
Youth, Elite-Development, and Masters Triathlon Coach

Sample Day 1

0:30:00
Optional Cardio CrossTrain

Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.

Sample Day 3

0:30:00
Optional Cardio CrossTrain

Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.

Sample Day 5

6mi

Include 3 x 100m "pick-ups" or "strides" spaced evenly throughout the run. Accelerate into the stride in a controlled manner, holding a comfortably fast pace for about 12-15 seconds, then return to your prescribed run pace without breaking stride or stopping.

Sample Day 6

0:30:00
Optional Cardio CrossTrain

Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.

Sample Day 8

0:30:00
Optional Cardio CrossTrain

Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.

Sample Day 10

0:30:00
Optional Cardio CrossTrain

Low intensity, steady state NON-IMPACT cardio. Cycling/spinning, rowing, elliptical, arm-cycle ergometer, swimming, water-aerobics, or other non-impact exercise.

Sample Day 12

6.5mi

Include 4 x 100m "pick-ups" or "strides" spaced evenly throughout the run. Accelerate into the stride in a controlled manner, holding a comfortably fast pace for about 12-15 seconds, then return to your prescribed run pace without breaking stride or stopping.

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