10-Week Advanced Half-Marathon Off-Road Training Plan

Average Weekly Training Hours 00:12
Training Load By Week
Average Weekly Training Hours 00:12
Training Load By Week

The 10-week Off-Road Training Plan will get you in the fantastic off-road racing shape for both a 10k to half-marathon distance. There is enough off-road exposure built into the training schedule that transfers your fitness from road to trail.

Sample Day 1
3mi
Run - Off Road Easy Run

3-5 miles of easy running

Sample Day 3
1:00:00
Run - 10x30sec @ 5k effort

Warm-Up:
1-2 miles of easy running
----------
Main Set:
10 x 30-seconds @ 5K effort
**Walk or jog down the hill fo recovery
----------
Cool-Down:
1-2 miles of easy running

Sample Day 4
4mi
Run - Easy 4 Mile Run

4 miles of easy running

Sample Day 5
4.5mi
Run - 4 Mile Easy Run + Strides

4 miles of easy running
----------
Strides:
6 x Accelerate 5 sec. / 10 Sec. FAST / 5 Sec. Easy / 1minute Rest

Sample Day 7
5mi
Run - 5 Miles

Run 5 miles with the last 15 minutes at goal 1/2 marathon race pace

Sample Day 8
6mi
Run - Easy 6 Mile Run

6 miles of easy running

Sample Day 10
1:00:00
Run - Off-Road Fartlek - 10 x 1 minutes @ 5k Effort

Warm-Up:
1-2 miles of easy running
----------
Main Set:
10 x 1-minute @ 5K effort w/ 1minute recovery
----------
Cool-Down:
1-2 miles of easy running

Alan Murphy
|
TriGuy Multisport Triathlon Coaching, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, beginner, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

Personal Coaching to solve your specific and unique endurance sports challenges. Using my expertise in swimming, cycling and running to help endurance athletes unlock their full potential.