8 Week Half Marathon [5 Runs with S&C]

Author

Andy Wren

All plans by this Coach

Length

8 Weeks

Typical Week

1 Day Off, 5 Run, 5 Strength

Longest Workout

11.56 miles

Plan Specs

running half marathon intermediate pace based strength

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Summary

This plan is based around a predominantly 80:20 approach to intensity in running, however if you're a relatively novice runner and/ or can't run 5 days a week the key sessions are Tuesday, Thursday and Sunday.

This plan assumes a competence over 10 km and the strength exercises are selected to be general and holistic.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:16

Andy Wren

Run With Wolves

Running coach based in South West London.

I create training plans either locally or remotely and provide one to one technical sessions.

Back to Plan Details

Sample Day 1

0:45:00
400m Intervals

Sample Day 2

0:45:00
22.5TSS
Active Recovery 45

A light jog or walk to use the muscles without overloading them.

https://www.trainingpeaks.com/blog/importance-easy-run-days/?fbclid=IwAR0kXdBoiX7b8HhnAQ4NRQIOiWvTrvaEsnXSP6hcnjOKvllX0pDJNORz1kY

Sample Day 3

0:40:00
63.2TSS
Tempo 30 Mins

Sample Day 5

0:45:00
22.5TSS
Active Recovery 45

A light jog or walk to use the muscles without overloading them.

https://www.trainingpeaks.com/blog/importance-easy-run-days/?fbclid=IwAR0kXdBoiX7b8HhnAQ4NRQIOiWvTrvaEsnXSP6hcnjOKvllX0pDJNORz1kY

Sample Day 6

1:20:00
8.45mi
HM Long Run 1 - 12 km

Sample Day 8

0:51:00
72.5TSS
Threshold Intervals - 50% Rest

Sample Day 9

0:45:00
22.5TSS
Active Recovery 45

A light jog or walk to use the muscles without overloading them.

https://www.trainingpeaks.com/blog/importance-easy-run-days/?fbclid=IwAR0kXdBoiX7b8HhnAQ4NRQIOiWvTrvaEsnXSP6hcnjOKvllX0pDJNORz1kY

8 Week Half Marathon [5 Runs with S&C]

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