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

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

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.

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

Andy Wren
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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.