Half Marathon Training Plan - 8 Weeks

Training Load By Week
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 2
4mi
Endurance Run

Rolling terrain, keep it easy and at conversational pace

Sample Day 3
0:00:00
5mi
4x4(2) Submax

Warm up as needed, then run the submax intervals on rolling terrain or that similar to goal race. Keep the pace and HR constant between each interval and walk the recovery if needed

Sample Day 4
4mi
Endurance Run

More of a recovery run between the two workouts. Again, keep it easy and relaxed.
Stretch after.

Sample Day 5
5mi
3x6(2) Tempo

Warm up, then run the tempo intervals on terrain matching that of goal race. Try to keep each interval consistant with pace and HR. Cool down to reach distance indicated for workout.

Sample Day 7
8mi
Negative Split Long Run

Just like it sounds - run the first four miles at endurance pace, then increase pace up to sub tempo (marathon pace). Try to do this on a loop course where the increase in pace is easy to measure

Sample Day 9
4mi
Endurance Run

Rolling terrain, keep it easy and at conversational pace

Sample Day 10
0:00:00
5mi
Ladder Intervals

Warm up and stretching if needed, then ladder intervals as written. Really try to stay in pace and HR guidelines for each section of the ladder - the idea is to simulate the changing pace and effort level of racing

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.