Intermediate 20-Wk Half-Marathon Training Plan
Peak Endurance SolutionsAll plans by this Coach
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This is an intermediate training plan for an athlete interested in completing a half-marathon road race. This training plan is geared towards the individual that is interested in setting a personal best at this distance and has run at least 1-2 half-marathon races. This training plan is prescribed and individualized based on run pace, heart rate, and Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to run. This training plan includes a mixture of road running, resistance training performed in a gym, and cross-training (other aerobic activities of the athletes' choice). An athlete should have a basic level of fitness before participating in this training plan, including at least 6-12 months of consistently running at least 2-3 times per week. Additionally, it is recommended that the athlete has the ability and basic competency to run without pain.
Note: When viewing the weekly training volume preview on TrainingPeaks, keep in mind this training plan includes both a mixture of time-based sessions and distance-based sessions; so the weekly training volume will be expressed in terms of both time and distance.
This training plan comes with a few documents/resources that will prove useful to athletes while following. along to the prescribed plan:
1. Instructional Booklet - Contains basic educational and background material that will help the athlete successfully complete the training plan and learn about the training process
2. Exercise Technique Guidebook - Contains pictures and descriptions of over 80 exercises that will help the athlete successfully complete training sessions prescribed within the plan
3. Training and Racing Zones Chart - This will be useful in documenting your run pace and heart rate zones to be used during training and racing; these zones will bet set by performing tests regularly throughout the training plan
Basic equipment needed to successfully complete the run sessions within this training plan include:
-proper run clothing and attire
-GPS run watch
-heart rate monitor (chest strap or arm strap is ideal over wrist-based heart rate monitors on watches)
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:13 hrs||0:40 hrs|
|1:07 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:13 hrs||0:40 hrs|
||1:07 hrs||0:45 hrs|