12 Week Intermediate Half Marathon Plan
12 Week Intermediate Half Marathon Plan
Length
12 Weeks
Plan Description
This plan is designed for the intermediate athlete who has run at least a sustained 10-20 miles per week.
You will find that each workout is prescribed an RPE. This is Rate of Perceived Exertion and describes what effort you should be running at to get the desired physiological adaption. It's very important that you follow this RPE scale so that you don't risk getting injured. Run your easy days easy and your hard days hard.
RPE 1 - Recovery effort. Walking, jogging very easy, and able to carry a conversation comfortably.
RPE 2-3 - Aerobic. Able to carry a conversation and feel like you can sustain this effort for hours.
RPE 4-6 - Tempo. Moderate activity that you feel like you can hold for hours, but breathing is harder.
RPE 7-8 - Anaerobic. Uncomfortable, short of breath, hard to complete sentence.
RPE 9 - VO2Max/Speed. Can barely speak and can only sustain for around 3 minutes.
RPE 10 - Power. Unable to speak, max effort, unsustainable for even short a period of time.
If you use heart rate zones and have been tested for your lactate threshold, use the following conversion:
RPE 1 = Zone 1
RPE 2-3 = Zone 2
RPE 4-6 = Zone 3
RPE 7-8 = Zone 4
RPE 9-10 = Zone 5
Your training program is broken down and periodized into phases based on the law of specificity. Meaning as the workouts progress throughout the weeks, they will become more and more specific to your race demands.
Strength Phase: Weeks 1-8
- VO2Max Focus: Weeks 1-4
- Tempo Focus: Weeks 5-8
Race Specific Phase: Weeks 9-10
Taper Phase: Week 11
Race Week: Week 12
Throughout each phase there will be a heavy and dominate load of aerobic endurance. That's because a half marathon is an aerobic event and requires aerobic fitness. Aerobic development is the single most important part of this plan and running a successful and fast 13.1.
Ensure that before every workout, you get a proper warm up with dynamic exercises. Here is a sample dynamic warm-up:
10 squats
10 alternating lunges
10 calf raises
10 leg swings
10 high knees
10 butt kicks
This is critical to perform before higher intensity workouts such as VO2Max and Tempo, but it's important to do before every run.
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x5
|
00:41:00 | 00:56:00 |
Day Off
x2
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
00:41:00 | 00:56:00 | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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