1/2 Marathon Intermediate Plan on 20-25 mpw

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1/2 Marathon Intermediate Plan on 20-25 mpw

Author

Lifelong Endurance

Length

16 Weeks

Typical Week

2 Day Off, 5 Run

Longest Workout

13 miles

Plan Specs

running half marathon intermediate hr based pace based

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.



1/2 Marathon Intermediate Plan on 20-25 mpw/h3>
"It's not what you get from your training, it's what you become from your training"

Who is this plan for?
Looking to take that next step in your training for a half marathon? This is the perfect step for an athlete who's gunning for a PR and can comfortably run 20 miles per week. If you're trying to find a plan that provides more challenge than a basic beginners plan but can't quite commit to 35+ miles per week from Day 1; this plan is perfect. If you're looking for a regular running schedule with speed work and a smart periodized schedule - look no further!

This plan delivers a 16 week training schedule
In 16 weeks you'll go form your first run to the finish line. This plan is designed to deliver confidence at the start line with the fitness to push all the way into the finish line of your first Half Marathon. This plan starts with 5 days a week of running with workouts focused on time then transition to focused workouts by distance. With a max weekly mileage of 40 miles/ week, a peak long run of 12 miles and a standard 2 week taper. This plan has built in recovery weeks so you can recover and feel confident as you tackle personal distance PR's week to week.

Make it easy
Still learning about running and how to read this plan. Let the plan tell you how far, how fast, and how often. This plan has integrated workouts with the TrainingPeaks Workout builder which means that once your zones are set your workouts are designed for your paces and ability. You can download every single workout to your watch and let your watch take you through the intervals, tempos, and even your easy days

Before you jump into this plan you should be able to:
- Confidently complete a 10K or 8 Mile Easy Run
- Confidently run for 45-60 minute4
- Have an appropriate amount of time to train for an event of this duration (4-6 hours/week)

Questions about this plan? You can find us on the web at lifelongendurance.com or email our coaches directly at: coaches@lifelongendurance.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:22

Sample Day 1

0:35:00
42.9TSS
Aerobic Recovery

35 Minute Easy Run

Recovery is paramount as we build up mileage and start working towards our bigger goals. Keep this low and slow and a very controlled in HR Zone 2.

Sample Day 5

0:35:00
42.9TSS
Aerobic Recovery

35 Minute Easy Run

Recovery is paramount as we build up mileage and start working towards our bigger goals. Keep this low and slow and a very controlled in HR Zone 2.

Sample Day 7

7.12mi
Set your Zones

2 Miles Easy
5km Fit Test
2 Miles Easy

Sample Day 8

0:45:00
55.5TSS
Aerobic Recovery

45 Minute Easy Run

Recovery is paramount as we build up mileage and start working towards our bigger goals. Keep this low and slow and a very controlled in HR Zone 2.

Sample Day 12

4mi
Easy Aerobic Run

4mi/6.44k
Keep your pace nice and easy-or at a conversational level (meaning you could catch up with a good friend while you are running.)

Sample Day 14

4mi
Intro to speed work

Warm-up
1mi/2k at an easy, conversational pace

Workout
2 miles/ 3k at an easy pace with four 30 second pick-ups (approximately every half mile) at a 5k race effort.

Cool down
1 mile/2k, nice and easy

Sample Day 15

3mi
Easy Aerobic Run

3mi/5k
easy, conversational pace. Be mindful of any discomfort or tightness you might be experiencing

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