1/2 Marathon Intermediate 2 Plan on 25-30 mpw
Author
Lifelong Endurance
Length
16 Weeks
Typical Week
2 Day Off, 5 Run
Longest Workout
15 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 2 Plan on 30-35 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. Compared to the Intermediate 1 plan this plan will transition you towards two workouts per week like you would see in more advanced plans. 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 be confident you'll be able ot put in the hard work - we've got your back!
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 minutes
- 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
Sample Day 1
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
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
2 Miles Easy
5km Fit Test
2 Miles Easy
Sample Day 8
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
5mi/8k
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
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/5k
easy, conversational pace. Be mindful of any discomfort or tightness you might be experiencing