RP Half Marathon Advanced 3 d/wk

Author

Alex Harrison

All plans by this Coach

Length

16 Weeks

Typical Week

3 Run, 4 Strength, 3 X-Train

Longest Workout

15 miles

Plan Specs

running half marathon intermediate advanced

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

A running plan for the time-efficient and serious runner who seeks personal bests and all-time fitness highs with a get-down-to-business training program. 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 using a combination of quality and easy days, as well as other optional forms of non-impact cardio training, plus suggested resistance training days, to progress you to your new PR in races from 10 to 30k! The goal of this plan is to prepare you to run a faster half marathon than ever before.

Training Plan Information:
3 days per week running
16 total weeks, with your primary half marathon race on week 16.
Starting weekly running mileage: 22 Miles
Highest weekly running mileage: 39 Miles
Lowest single-session running mileage: 6 Miles
Highest single-session running mileage: 15 Miles

Recommended Prerequisites to use this training plan:
Users should have completed at least 4 weekly mileages of 20+ miles per week within the last 6 months and not have lost significant fitness since then.

We recommend that you use RP 1:1 Coaching Services if you currently do, or have done in the last 6 months, any one of the following or any combination of the following:
Run more than 50 miles per week, 2 weeks in a row.
Raced a 10k in under 32:00 as a man or under 36:30 as a female, or any equivalent for longer distance, OR shorter distances, as short as 1500m.

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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 01:35

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

Back to Plan Details

Sample Day 1

7.73mi

Intervals
(roughly 5k race pace)

After warm-up jog, complete 2x20m of running form drills you know or feel comfortable with. Walking quad stretch, knee hug stretch, knee cradle stretch, and hamstring stretch, followed by easy skips, “fairies”, A-march, and A-skips are a good place to start.

Sample Day 2

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 4

6mi

Fartlek Run (Swedish for "Speed-play")

The exact placement of each interval or interval pair (i.e. a hard effort followed immediately by a sprint effort) is not set in stone. Just be sure to complete all intervals during the course of your continuous run, dispersed more-or-less evenly throughout.

Hill Efforts:
End your run at a hill that is 60-100m long and 5-10% grade. After regaining your breath, complete 6-10 hard hill efforts with 1-2 minutes of rest between. Work on explosive foot strikes and powerful knee and arm drive.

Sample Day 6

9mi

Long Run - Your longest run of the week

Sample Day 7

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

8.5mi

Marathon Pace Run
(roughly Marathon race pace)

Drills & Stretching
After warm-up jog, complete 2x20m of running form drills you know or feel comfortable with. Walking quad stretch, knee hug stretch, knee cradle stretch, and hamstring stretch, followed by easy skips, “fairies”, A-march, and A-skips are a good place to start.

Sample Day 9

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.

RP Half Marathon Advanced 3 d/wk

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