Half-Marathon Training Plan - Level 2

Author

Matt Fitzgerald

All plans by this Coach

Length

16 Weeks

Typical Week

3 Day Off, 4 Run, 2 Strength

Longest Workout

2:00 hrs

Plan Specs

running half marathon

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.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

The Cutting-Edge Runner Half-MarathonTraining Plan, Level 2, is recommended for runners who want to complete a successful half-marathon race in 12 to 16 weeks and whose current fitness level allows them to run about 4 times per week, up to 45 minutes per run.

The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.

The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 31 minutes of running and builds up to 4 hours and 6 minutes.

(Although the total amount of weekly running is not much greater than in the Level 1 plan, this plan features more high-intensity running.)

All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. Learn more about the PZI system here: https://www.trainingpeaks.com/blog/using-pace-zone-index-pzi/ The PZI table that you will use to determine your zones based on a race race or time-trial performance is attached to the first workout in the plan itself.

Key workouts in this plan include the following:

Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)

Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)

Long Runs: Steady runs of 1:05 to 1:50 done mainly at Moderate Aerobic pace

Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)

Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down

Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)

Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)

A 10K tune-up race is scheduled at the end of week 12. If you can't find a suitable 10K race to do that day, you may run a 10K time trial instead.

Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:56
Training Load By Week
Average Weekly Training Hours: 03:56
Average Weekly Breakdown

Matt Fitzgerald

80/20 Endurance

I offer three tiers of coaching service to endurance athletes:

*Readymade training plans for runners, triathletes ultrarunners, and obstacle course racers of all levels. $19.95 to $84.95.

* Custom training plans. Simply fill out a questionnaire, submit it to me, and I will build you a unique training plan from scratch, fully individualized to your needs. $15/week for runners, $20/week for triathletes.

* One-one-one coaching. $400/month for runners, $500/month for triathletes.

Back to Plan Details

Sample Day 1

0:35:00
Foundation Run

WU: Run 5 minutes @ Pace Zone 2 (Low Aerobic)
MS: Run 25 minutes @ Pace Zone 3 (Moderate Aerobic)
CD: Run 5 minutes @ Pace Zone 2

Sample Day 2

0:20:00
Strength Workout

Do the workout described in the linked file.

Sample Day 3

0:35:00
Foundation Run

WU: Run 5 minutes @ Pace Zone 2 (Low Aerobic)
MS: Run 25 minutes @ Pace Zone 3 (Moderate Aerobic)
CD: Run 5 minutes @ Pace Zone 2

Sample Day 4

0:36:00
Foundation Run + Strides

WU: Run 5 minutes @ Pace Zone 2 (Low Aerobic)
MS: Run 20 minutes @ Pace Zone 3 (Moderate Aerobic)
CD: Run 5 minutes @ Pace Zone 2
Run 4 x 30 seconds @ Pace Zone 10 (Speed) w/ 1-minute recoveries @ Pace Zone 2

Sample Day 5

0:20:00
Strength Workout

Do the workout described in the linked file.

Sample Day 6

0:45:00
Foundation Run

WU: Run 5 minutes @ Pace Zone 2 (Low Aerobic)
MS: Run 35 minutes @ Pace Zone 3 (Moderate Aerobic)
CD: Run 5 minutes @ Pace Zone 2

Sample Day 8

0:35:00
Foundation Run

WU: Run 5 minutes @ Pace Zone 2 (Low Aerobic)
MS: Run 25 minutes @ Pace Zone 3 (Moderate Aerobic)
CD: Run 5 minutes @ Pace Zone 2

Half-Marathon Training Plan - Level 2

$39.95 - Buy Now