6 Weeks to a Half Marathon

Author

Ted McDonald

All plans by this Coach

Length

6 Weeks

Typical Week

4 Run, 1 Other, 2 Custom

Longest Workout

11 miles

Plan Specs

running half marathon intermediate

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Summary

This plan is for those last minute runners who give themselves 6 weeks or less to participate in a half marathon. It is an intermediate plan which means that you should be able to run at least 3-4 miles twice each week.

The plan includes yoga, cross training, recovery runs, hill workouts, and more. Please be sure to go at your own pace and avoid injuries whenever possible!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:15
Training Load By Week
Average Weekly Training Hours: 03:15
Average Weekly Breakdown

Ted McDonald

TeamWRx Wellness

I'm an endurance coach, athlete, and yoga teacher. I will help guide you to achieve your goals and accomplish what you never dreamed possible!

Whether you're planning your first 10k or your first triathlon. If you're getting ready for Mt. Kilimanjaro or the Inca trail. Whatever your event, I will help you get there with my 360 degree approach to fitness and longevity!

We look at fitness, nutrition, mindfulness and most importantly, sustainability, happy finish lines, and summits with a smile!

Back to Plan Details

Sample Day 1

0:30:00
4mi
Recovery Run

Easy 30 minute run. This can be 2-5 miles. The workout is meant to loosen up any tightness, keep your blood circulating, and be an active recovery.

Sample Day 2

4mi
Track Workout - 100s

This is a classic sprint workout where you'll be sprinting the straight away and jogging the round on your local high school or college track.

Start with Easy 1 mile warm up (4 times around the track). Sprint the straight and jog the round. That means each time you go around the track you will have sprinted twice and jogged twice. The you'll end with a 1 mile cool down.

If you are new to this workout, please do 8-10 sprints, that will be 4-5 times around the track, but it can be intense if you're newer. With the warm up and cool down, it's a 3 mile workout.

If you can handle it, do 14-16 sprints. That will give you a 2 mile workout plus warm up & cool down which makes a 4 mile workout. If possible, take the average of your first 2 sprints and keep that pace for the rest of the sprints. Leave a little extra in the tank to make the final 2 sprints the fastest!

Sample Day 3

0:45:00
Plyometrics - Legs

Plyometrics with a leg focus. i.e. Plyo from p90x, or Plyocide from p90x:2

Sample Day 4

6mi
Fartlek run - 6 miles

The Fartlek run is a run/walk workout. You can choose to run for 3 minutes and walk 1 minute or run for 4 mins & walk for 1, or 5 & 1. Whatever you decide, definitely walk. This is about getting in some faster efforts with a little break.

Sample Day 5

1:00:00
Yoga - Core Flow

Take a Vinyasa Flow class, either all levels or level 2-3. Pay much more attention to your core while moving through vinyasas, chaturanga, etc.

Sample Day 6

10mi
Long Run - 10 miles

Your long run is meant to train your body for race day. You don't have to go fast, but you do have to go! Keep the pace as consistent as possible, always shoot for an even split or negative split. Take 1-2 miles to warm up, then stay consistent.

Sample Day 7

0:45:00
Yin Yoga/Recovery Day

Yin Yoga class or video (https://5pointyoga.wistia.com/medias/z3zg0amzao). 30-60mins of long holds in hip openers. You can also do some foam rolling or get a massage on this day, as well.

6 Weeks to a Half Marathon

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