8-Week Intermediate Half Marathon Plan (3 Days Per Week)
8-Week Intermediate Half Marathon Plan (3 Days Per Week)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Edward Langdon
Length
8 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This plan is suitable for runners who are able to comfortably run 3 times per week, up to 45 minutes per run.
The program includes 3 weekly runs, including 2 interval sessions and 1 endurance run. The program progressively increases week by week with regards to intensity and duration. The long run increases up to a maximum of 1 hour 40 mins, so this plan is best suited to runners with a goal time of 2 hours or less. The training load reduces in the final 1-2 weeks, to ensure that you arrive at race day feeling fresh!
A common training approach amongst recreational runners, is to spend most of their time running at one pace. This program teaches you to run at varying paces. Varying your pace through interval training a great way to reduce injury risk, as well as ensuring that your fitness progresses faster. Having variety in your training is also great for motivation and overall enjoyment!
Workouts are structured with specific paces for all intervals. The specific paces are determined based off your 'threshold' pace. This is the pace that you can hold for approximately 40-60 minutes. This pace is determined in the first run of the program.
If you have any questions throughout the program, don't hesitate to contact Ed Langdon at coach@multisportme.com.au.
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
02:39:00 | 01:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:39:00 | 01:40:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
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