Intermediate Half Marathon | 13 Weeks to 13.1 | Goal Sub 2:00 or faster!
Author
Griffin Jaworski
All plans by this CoachLength
13 Weeks
Typical Week
5 Run, 2 X-Train
Longest Workout
13.1 miles
Plan Specs
running half marathon beginner intermediate weightloss time goal pace based tss based
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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.
Hello fellow athlete! Coach Griffin here,
I'm excited you made it to this page because it means you're gearing up for a half marathon! 13.1 miles can be an extremely daunting event, especially for athletes like yourself that are looking to push their limits by stepping up in distance from the half or setting PR's. But that is precisely why I developed this plan; it takes the guess work out of training and helps you bridge the gap from where you are to where you want to be!
This plan is focused on hitting daily mileage targets at your customized training paces based on your unique ability level! Easy runs and long runs are written with a mileage range to give you some flexibility. This gives you flexibility as well as helps you learn how to listen to your body. Consistency is the number one predictor of race day success!
I'm excited to see where your journey takes you and hear about how you crushed those 13.1 miles.
Happy training,
Coach Griffin
Stats
Sample Day 1
Strides should be roughly at 5k pace/effort. Fast, but controlled and focused on form. Not all out. Building mitochondrial density and top end speed.
Sample Day 2
Easy / Recovery Day! 3-4 Miles, simply getting accustomed to training consistently before workouts begin.
Sample Day 3
Recommended Options:
Yoga
Swimming
Cycling (stretch quads well after!)
Ellptical
Strength
Sample Day 4
Strides should be roughly at 5k pace/effort. Fast, but controlled and focused on form. Not all out. Building mitochondrial density and top end speed.
Sample Day 5
Easy / Recovery Day! 3-4 Miles
Sample Day 6
Recommended Options:
Yoga
Swimming
Cycling (stretch quads well after!)
Ellptical
Strength
Sample Day 7
Up to 5-6 miles today! Based on feel, learn how to listen to your body.
The long run is an essential workout but build it up slowly! Race day is more about resilience than speed, and aerobic paced long runs build resilience through strengthening connective tissue as well as muscular endurance.