Half Marathon Training Plan - 8 Weeks PR

Average Weekly Training Hours 07:37
Training Load By Week
Average Weekly Training Hours 07:37
Training Load By Week

So you've run a few half marathons and want to try for a new PR at one in the next two months, You've been running between 4-5 times a week and have kept up a longer run of over an hour on the weekend. This intermediate level plan is ideal for you. It's a quality over quantity training plan with focused workouts during the week, a long run on Sunday and a rest day on Monday. Workouts are all time based, with RPE and pace instructions so that you can step out the door and start training without searching for a track to use. The longest run tops out at 2:00.

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
0:40:00
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.

Sample Day 2
0:30:00
Strength Training

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

Sample Day 3
0:50:00
72.5TSS
SubMax - 5x4(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:
5 x 4 minutes SubMax 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
Strength Training

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

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.

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.