Rock and Roll 1/2 Half Marathon Training Plan

Average Weekly Training Hours 06:19
Training Load By Week
Average Weekly Training Hours 06:19
Training Load By Week

This is a 12 week plan building the specific fitness to finish a 1/2 Marathon to the best of your ability. This plan assumes the athlete is coming into this 12 week period with an already well established fitness base based on running consistently several times a week.

Sample Day 1
0:45:00

Easy jog. Goal of today's run is active recovery to facilitate recovery from this past weekends activities.

Sample Day 2
1:10:00
Fartlek

Warm up
10 min jog building pace. Include 4 50 m strides on full recovery and include some dynamic warm up drills like skipping, hopping or high knee drills.
Main set
3 X 3:00 at 5K pace on 1:30 jogging recovery
4 X :30 at mile pace on 1:00 jogging recovery
3 min jog
3 X 5:00 at 10k pace on 2:30 jogging recovery
3 min jog
4 X 1:00 at mile pace on 1:00 jogging recovery
Cool down
8 min jog,walk

Sample Day 3
1:19:59
Endurance miles

1:20 at a conversational pace. Run should feel effortless. Pace should be :30-1:00 slower than Marathon pace.

Sample Day 4
1:10:00

Warm up
10 min jog building pace. Include 2 50 m strides on full recovery and include some dynamic warm up drills like skipping, hopping or high knee drills.
Main set
3 X 15 at Marathon pace on 3 min walking recovery
Cool down
7 min jog, walk

Sample Day 6
1:00:00

1 hour on rolling terrain at an easy, conversational pace. Include 5 50 m strides within this workout.

Sample Day 7
1:30:00

warm up
5 min walk
main set
1:30 continuous run at easy Z2 pace. pace should be conversational and relaxed.
An alternative to a continuous run is 3 X 30 min on a 2 min walking break.
Cool down
5 min walk
stretch

Sample Day 8
0:40:00

Easy jog. Goal of today's run is active recovery to facilitate recovery from this past weekends activities.