Half Marathon - Moderate 12 Week Run Up Training Plan

Average Weekly Training Hours 04:49
Training Load By Week
Average Weekly Training Hours 04:49
Training Load By Week

This plan is designed for those who are coming into their training with a little bit of running experience and are looking to up from a basic plan to one that will improve their half marathon result. This plan is managable for most runners with a fair amount of experience - even those with limited time for training.

The recovery days in this plan are Monday and Friday with the key quality sessions being Tuesdays and longer runs on Sunday. And to ensure that your training is of the highest quality, a regression rate test is performed in the first week of the plan, and a heart rate zone chart (provided) can be used to ensure your training impact is maximized.

There is a nice combination of both endurance based sessions as well as some great speed sessions in this plan. This is a great way to move up from a beginner plan.

All workouts are designed based on HR training zones so each workout is customized to each individual runner.

Sample Day 2
1:15:00
Regression Rate Test - Track session

Warm up for 10-15 minutes at easy effort. Include some up-tempo efforts of :45 secs or so in duration towards the end. 2-3 efforts will be good getting the HR up and down.

Test:
1 mile or 6 mins at 90-95% effort.
1:30 recovery - jog, walk, etc.
1 mile or 6 mins as fast as you can while holding form.
1:30 recovery
1 mile or 6 min max effort.
1:30 recovery
1 mile or 6 min max effort.

For each mile, split your watch so you get your average HR, and pace, for each mile effort. You'll need all the metrics for each 1 mile split.

Cool down easy as needed.

The average HR from the 4 efforts will be your threshold HR for your run sets. Then look for your max HR (or use a number that you know from a race, or use 220 minus age)

Sample Day 3
0:40:00
Run: Recovery - Z2 :40

W/U 10-15min easy
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Main Set: Mixed Terrain @ Z2 effort. Recovery run. Nothing higher than low Z3.
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Soft surface if possible.

Sample Day 4
0:45:00
Run: 5 x 3min @ Z3-Z4 :45min

W/U 10-15min easy in Z2 to low Z3 effort. Include 3-4 x 1min efforts building up to Z4 effort and then back down to Z2 effort. Make sure the body is well warmed up before we start our main sets.
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Main Set
5 x 3min @ upper Z3 lower Z4 with 2min easy recovery run between sets. Remember to keep your heart rate below threshold during the set. Remember good form and if you can run on a soft surface, that would be ideal.
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W/D with left over time at Z2 effort.
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The main goal of this workout is to build aerobic function at race pace intensity. It will also force you to run with greater mechanical efficency.

Sample Day 6
0:34:59
Run: Recovery Z2 :35min

W/U 10-15min easy
.
Main Set: Mixed Terrain @ Z2 effort. Recovery run. Nothing higher than low Z3.
.
Soft surface if possible.

Sample Day 7
1:00:00
Run: Aerobic Z3. 1:00

W/U 10 - 15min easy
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Main Set: Mixed Terrain @ High Z3 effort.
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Soft Surface if possible.

Sample Day 9
1:00:00
Run: Hill Reps 5 x 1/4mile Z2/Z4 - 1:00

W/U 10-20min easy Z2 effort - includestride outs & dynamic stretching as needed.
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Main Set:

5 x 1/4 mile Hill Reps - 3-4% grade hill @ Mod/Hard effort (Z4) with 10min rotations.

You should have a 1:2 work to rest ratio for these efforts

For example. If you run a 10K in :40 minutes, the 1/4 mile hill should take you approximately 2 minutes (ie. 5%) with a 4 minute recovery back down the hill. Take your time on the down hill sections.
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W/D 10min Easy

Sample Day 10
0:34:59
Run: Recovery Z2 :35min

W/U 10-15min easy
.
Main Set: Mixed Terrain @ Z2 effort. Recovery run. Nothing higher than low Z3.
.
Soft surface if possible.

Dave Burgess
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Podium Training Systems

Dave is dedicated to high performance triathlon and endurance sport coaching. Dave works with athletes of all abilities -first-time to elite- competing in distances from sprint to full Ironman, as well as Xterra. Dave is an expert in swimming analysis, and prides himself on his ability to work with athletes of all levels - whether remote or local.

Dave's goal is to provide athletes with the best coaching and instruction - ensuring the highest possible performance and improvement.