Half Marathon Training Plan - 8 Weeks

Average Weekly Training Hours 06:20
Training Load By Week
Average Weekly Training Hours 06:20
Training Load By Week

This is an intermediate level training plan for a half marathon within the next two months. It is ideal for someone who has been running consistently and has endurance base but wants to target a specific event. You should be able to run 4 times a week with a long run of 8 miles at the start of the plan. The long runs are on Sundays with the rest of the workouts Tuesday - Friday to allow for family time on the weekend. Saturday is scheduled for cross training or off. The workouts are time based with intensity and pace guidelines to allow for easy completion without having to find a track to use. The mileage for this plan tops out at 34 miles per week with a long run of 12 miles prior to the goal race

Sample Day 1
0:30:00
Yoga/Streching

Either some general stretching or a simple Yoga flow. Your choice. Can do longer if wanted.

Sample Day 2
0:35:00
Endurance Run

Keep it easy and steady - stretching out the legs and building the volume on the run. Don't stress the time or pace.  Finish the run out with some 30s strides with emphasis on posture, turnover and cadence.

Sample Day 2
0:30:00
Strength Training

Dynamic strength training - functional movements for total body and core strength and stability. Do what every program you want - no specific exercises except what you need to address.

Sample Day 3
0:44:00
61.9TSS
SubMax - 4x4(2)

Warm up at easy pace for 10-15 minutes (1-2 miles), adding in some strides and accelerations during the warm up. Stretch if needed following warmup.
Main Workout:
4 x 4 minutes SubMax Pace (5k Pace)
- RPE should be 9
- Nice quick turnover and smooth stride throughout interval. Keep the form good.
- Recovery between intervals is 2 minutes, easy running at recovery pace
Cool Down as needed following workout, up to 15 minutes (2 miles)

Sample Day 3
0:30:00
Yoga/Streching

Either some general stretching or a simple Yoga flow. Your choice. Can do longer if wanted.

Sample Day 4
0:30:00
Endurance Run - Recovery

Longer then a true recovery run, but easier then most endurance runs. This is an easy run between the two workouts. Again, keep it easy and relaxed. Stretch after.

Sample Day 4
0:30:00
Strength Training

Dynamic strength training - functional movements for total body and core strength and stability. Do what every program you want - no specific exercises except what you need to address.

Tracy Thelen
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Thelen Coaching

Thelen Coaching offers personalized and individualized coaching for athletes of all levels in cycling, mountain biking, running and triathlons, specializing in trail running, ultras, ultra endurance cycling and 24 hour races.