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Competitor.com Intermediate 20 Week Half Marathon Plan

Author

Competitor.com

Length

21 Weeks

Plan Specs

running half marathon

Refund Policy

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.

Plan Description

*Note: Before beginning this training program, a runner should be able to comfortably complete a 3-mile run without stopping.

Terms Defined:

• Easy: Run a comfortable, conversational pace. Rest: No running or activity. Let your body recover between training sessions.
• Strides: A series of 20-second accelerations completed after a run at slightly faster than 5K race pace.
• X-training, or cross-training: Alternative aerobic exercise of 30 to 60 minutes in duration in the form of swimming, spinning, elliptical, or weight training.

Plan written by Mario Fraioli



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
20mi 14mi
—— ——
Workouts Per Week Weekly Average Longest Workout
20mi 14mi
—— ——

Sample Day 1

2mi

2 miles easy

Sample Day 3

3mi

3 miles easy + 2 x 20-second strides

Sample Day 5

2mi

2 miles easy + 2 x 20-second strides

Sample Day 7

3mi

3 miles easy

Sample Day 8

2mi

2 miles easy

Sample Day 10

3mi

3 miles easy + 2 x 20-second strides

Sample Day 12

2mi

2 miles easy + 2 x 20-second strides

$20.00 - Buy Now