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16 Week Intermediate Half Marathon Plan

Author

Andrew Dollar

All plans by this Coach
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Length

16 Weeks

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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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Plan Description

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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
22mi 12mi
0:37 hrs 0:20 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
22mi 12mi
0:37 hrs 0:20 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Andrew Dollar

FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 300 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.

Sample Day 1

4mi
Base Run

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

Sample Day 2

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 3

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 4

4mi
Base Run

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

Sample Day 5

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 6

6mi
Base Run

Run 6 miles @ easy pace.

Sample Day 8

5mi
Base Run

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

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