Half Marathon Quality Specific Run/Walk Plan

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Half Marathon Quality Specific Run/Walk Plan


Kristen Codish

All plans by this Coach


10 Weeks

Typical Week

1 Other, 3 Strength, 4 Run, 1 Walk, 1 Day Off

Longest Workout

10 miles

Plan Specs

running half marathon

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5k and/or 10k experience recommended
Must be at least 12 years old
Schedule written with run/walk ratios


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:29
Training Load By Week
Average Weekly Training Hours: 03:29
Average Weekly Breakdown

Kristen Thomas

Sport Speed Lab

Beginner Adult and Youth Athletes. Triathlon coach specializing in swimming.

Endurance Sport Coaching starting at $225/month

Private Coaching Sessions in swim, bike, run, strength starting at $85

Clinics for beginner and intermediate adults starting at $55

One-on-One work with youth athletes packages starting at $85

Endurance Training Camps starting at $300

Sample Day 1

Runner Strength Exercises


Sample Day 1

Steady Aerobic Run/Walk Work-out

Base building. This work-out builds slow twitch muscle fibers which are necessary for endurance sports. When you finish this work-out you should feel like you could do it all over again.

Sample Day 2

Steady walk

Steady walk at low HR zone. Easy pace.

Sample Day 3

TTT Core1

Click on paper clip in upper right corner to see exercises. Start with 10 reps and do 2 times through. Once comfortable with all exercises increase to 17 reps, then increase to 3 times through.

Sample Day 3

Speed Work

Time Trial: Warm up well for 5-10 minutes. Walk/Run 1 mile as fast as you can consistently maintain. Cool Down for 5-10 minutes.

Sample Day 4


It is necessary to keep the body limber and flexible. Stretching should be done after warming the body up with cardio work. It should never be done before an endurance work-out as it weakens the muscles.

Sample Day 5

Steady walk

Steady walk.

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