Half Marathon improvers 10 week Plan
Toby Leyland The Endurance HabitAll plans by this Coach
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A 10 week training plan to prepare you for a half marathon in 10 weeks time.
Each week has a particular focus and the overall plan is designed to build your aerobic endurance and ability to sustain your pace to complete a 21.2km half marathon.
This plan assumes a basic level of fitness and assumes that you are starting from a base level of 3 runs per week. It includes optional and cross training in order to enhance the aerobic conditioning required for this distance. If you are completely new to running then a more basic focus on creating a running base is advisable.
One of the prime foundations is the principle of consistency each day, each week and each month. This can include daily checks on your health and wellness, introducing active recovery sessions, establishing a strength training routine that can be completed week in week out.
Every week will include a variety of training sessions with the objective to help your body adapt in order to prepare for the event, some weeks will include a higher number of runs, others higher intensity, some will include back to back or double day runs. Every variation is designed to help stimulate and improve your endurance habit so you are ready for race day.
The plan uses a combination of heart rate and pace guidelines, there is a threshold test run in week 1 which can be used to test your current actual level of fitness, not your desired or previous fitness.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:12 hrs||2:00 hrs|
Day Off x2
|0:20 hrs||0:20 hrs|
|0:35 hrs||0:20 hrs|
|1:12 hrs||1:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:12 hrs||2:00 hrs|
||0:20 hrs||0:20 hrs|
||0:35 hrs||0:20 hrs|
||1:12 hrs||1:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor