Half Marathon Training Plan - 8 Weeks PR

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

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
1:00:00
Crosstrain

Your choice

Sample Day 8
1:00:00
Crosstrain

Your choice

Sample Day 15
1:00:00
Crosstrain

Your choice

Sample Day 20
1:00:00
Cross Train

Your choice

Sample Day 46
0:40:00
Endurance Run - Recovery

Longer then a true recovery run, but easier then most endurance runs. Again, keep it easy and relaxed. Don't be tempted to pick up the pace at all.
Stretch after.

Sample Day 49
0:35:00
Endurance Run

Keep it easy and steady for the first 20 minutes of the run, then build into marathon pace for final 15 minutes, finishing close to half marathon pace.

Sample Day 51
13.1mi
Half Marathon Race

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.