Running: Advanced Half Marathon Level 2 (Pace-based, 4 to 6.5 hrs for week)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:43


Target Athlete

This plan was designed runners who are ready to take their training load up a notch or two in order to improve their half-marathon time. Before you begin the plan, build your training to the point where you are running at least three times per week, including some short efforts at moderate and high intensities and some easy runs of at least seven miles, and are doing aerobic exercise (runs and nonimpact cross-training combined) 5 times per week.

100% Structured Workouts

This plan leverages the TrainingPeaks.com structured workout feature with pace-based workouts. On supported devices, including many Garmin models, each workout can be exported to the device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout.

Sample Day 1
0:35:00
38.77TSS
RF4 or Cross-Train

5 minutes in Z1, 25 minutes Z2, 5 minutes Z1

Sample Day 2
0:44:30
45.75TSS
RAn5

15 minutes Z1, 3 x (2.5 minutes Z4/5 minutes Z1) 7 minutes Z1

Sample Day 3
0:35:00
38.77TSS
RF4 or Cross-Train

5 minutes in Z1, 25 minutes Z2, 5 minutes Z1

Sample Day 4
0:40:00
45.04TSS
RF5

5 minutes in Z1, 30 minutes Z2, 5 minutes Z1

Sample Day 5
0:33:00
36.11TSS
RSP5

5 minutes Z1, 5 minutes Z2, 6 x (1 minute Z4/2 minutes Z1) 5 minutes Z1

Sample Day 6
0:30:00
32.54TSS
RF3 or Cross-Train

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Sample Day 7
7mi
RL2

1 mile Run Zone 1, 5.5 miles Run Zone 2, 0.5 mile Run Zone 1

Tricoachec
|
Tricoachec

we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.