16 Week Intermediate Half Marathon Plan

Average Weekly Training Hours 00:37
Training Load By Week
Average Weekly Training Hours 00:37
Training Load By Week

This plan is designed for the intermediate runner. This athlete should have completed a few smaller races or even one half marathon before. Prior to starting the plan, the athlete should be capable of running at least 6 miles. The plan will include 4 runs and two strength training exercises each week. The longest run will be 12 miles and the largest week will be 30 miles.

Sample Day 2
4mi
Base Run

Run 4 miles @ easy pace.
After your run perform:
2 x 20 seconds:
--High Knees
--Bounding

Sample Day 3
2.5mi
Hill Repeats

1 mile @ recovery pace
4 x 45" hill repeats @ hard effort. 2 minute recovery between reps.
1 mile @ recovery pace

Sample Day 4
0:20:00
Resistance Workout #1

Perform 2 sets of 10-15 reps:
--Single-leg squats
--Oblique bridge
--Lying hip abduction
--Bridges
--Squat Jump

Sample Day 5
4mi
Base Run

Run 4 miles @ easy pace. During the run perform 4x30" of speed accelerations at 5k-10k pace.

Sample Day 6
0:20:00
Resistance Workout #2

Perform 2 sets for 1 minute of each exercise
--Forearm plank
--Wall jumps
--Fire hydrants
--Stability ball curl
--Box lunge

Sample Day 7
6mi
Base Run

Run 6 miles @ easy pace.

Sample Day 9
5mi
Base Run

Run 5 miles @ easy pace.
After your run perform:
2 x 20 seconds:
--Stiff-legged running
--Running no arms

Andrew Dollar
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FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 150 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.