Half Marathon Intermediate

Average Weekly Training Hours 05:15
Training Load By Week
Average Weekly Training Hours 05:15
Training Load By Week
Sample Day 1
0:40:00
Aerobic Run & Strides

1. Aerobic Pace Endurance Run (Zone 2
This is the foundation of your run training, and should be easy. For now, we'll call this "conversational" pace. HR "Zone 2" or 70-85% of Max HR, Perceived Exertion 4-5 of 10. Strive to keep your effort in this zone for 95%-100% of the time during these runs. Treadmill, off road trail, on road, all ok. However, limit trail runs to 1 or 2 times/week.
More imporantly, focus on light footstrikes, foot connecting with the ground underneath you, not in front. Also, check you cadence frequently. (To do this, count your right arm swings for a given time period.) Assure that you are striving for 90 rpm (+/- 3 rpm or so) at all times. Shortening up your stride to achieve this is ok. This has to be automatic over time.
If on Treadmill: 1% Incline = "Flat" outdoor running.

Sample Day 2
1:00:00
Fartlek 1:1

WU: 20 min @ Aerobic Pace (Zone 2)
Fartlek: 20 min @ Alternate FAST! & Easy (Aerobic Pace) running as you feel, without stopping. Have fun with this and challenge yourself to shift gears and get out of your comfort zone!
CD: 15 min Easy Recovery Pace
If on Treadmill: 1% Incline = "Flat" outdoor running.

Sample Day 3
0:50:00
Aerobic Run

Aerobic Pace Endurance Run (Zone 2)
This is the foundation of your run training, and should be easy. For now, we'll call this "conversational" pace. HR "Zone 2" or 70-85% of Max HR, Perceived Exertion 4-5 of 10. Strive to keep your effort in this zone for 95%-100% of the time during these runs. Treadmill, off road trail, on road, all ok. However, limit trail runs to 1 or 2 times/week.
More imporantly, focus on light footstrikes, foot connecting with the ground underneath you, not in front. Also, check you cadence frequently. (To do this, count your right arm swings for a given time period.) Assure that you are striving for 90 rpm (+/- 3 rpm or so) at all times. Shortening up your stride to achieve this is ok. This has to be automatic over time.
Drive your knees forward (not up) and counteract thier motion with your opposite hand driving down & back. Drive your arm from the shoulder, not from the elbow. Hold your core strong, feeling the "X" that transfers the power between your right shoulder and your left hip, and vs. versa.
If on Treadmill: 1% Incline = "Flat" outdoor running.

Sample Day 4
0:40:00
Aerobic Run & Strides

1. Aerobic Pace Endurance Run (Zone 2)
This is the foundation of your run training, and should be easy. For now, we'll call this "conversational" pace. HR "Zone 2" or 70-85% of Max HR, Perceived Exertion 4-5 of 10. Strive to keep your effort in this zone for 95%-100% of the time during these runs. Treadmill, off road trail, on road, all ok. However, limit trail runs to 1 or 2 times/week.
More imporantly, focus on light footstrikes, foot connecting with the ground underneath you, not in front. Also, check you cadence frequently. (To do this, count your right arm swings for a given time period.) Assure that you are striving for 90 rpm (+/- 3 rpm or so) at all times. Shortening up your stride to achieve this is ok. This has to be automatic over time.
If on Treadmill: 1% Incline = "Flat" outdoor running.

Sample Day 6
0:40:00
Aerobic Run & Strides

1. Aerobic Pace Endurance Run (Zone 2)
This is the foundation of your run training, and should be easy. For now, we'll call this "conversational" pace. HR "Zone 2" or 70-85% of Max HR, Perceived Exertion 4-5 of 10. Strive to keep your effort in this zone for 95%-100% of the time during these runs. Treadmill, off road trail, on road, all ok. However, limit trail runs to 1 or 2 times/week.
More imporantly, focus on light footstrikes, foot connecting with the ground underneath you, not in front. Also, check you cadence frequently. (To do this, count your right arm swings for a given time period.) Assure that you are striving for 90 rpm (+/- 3 rpm or so) at all times. Shortening up your stride to achieve this is ok. This has to be automatic over time.
If on Treadmill: 1% Incline = "Flat" outdoor running.

Sample Day 7
0:30:00
Aerobic Run

Aerobic Pace Endurance Run (Zone 2)
This is the foundation of your run training, and should be easy. For now, we'll call this "conversational" pace. HR "Zone 2" or 70-85% of Max HR, Perceived Exertion 4-5 of 10. Strive to keep your effort in this zone for 95%-100% of the time during these runs. Treadmill, off road trail, on road, all ok. However, limit trail runs to 1 or 2 times/week.
More imporantly, focus on light footstrikes, foot connecting with the ground underneath you, not in front. Also, check you cadence frequently. (To do this, count your right arm swings for a given time period.) Assure that you are striving for 90 rpm (+/- 3 rpm or so) at all times. Shortening up your stride to achieve this is ok. This has to be automatic over time.
Drive your knees forward (not up) and counteract thier motion with your opposite hand driving down & back. Drive your arm from the shoulder, not from the elbow. Hold your core strong, feeling the "X" that transfers the power between your right shoulder and your left hip, and vs. versa.
If on Treadmill: 1% Incline = "Flat" outdoor running.

Sample Day 7
1:00:00
Aerobic Run

Aerobic Pace Endurance Run (Zone 2)
This is the foundation of your run training, and should be easy. For now, we'll call this "conversational" pace. HR "Zone 2" or 70-85% of Max HR, Perceived Exertion 4-5 of 10. Strive to keep your effort in this zone for 95%-100% of the time during these runs. Treadmill, off road trail, on road, all ok. However, limit trail runs to 1 or 2 times/week.
More imporantly, focus on light footstrikes, foot connecting with the ground underneath you, not in front. Also, check you cadence frequently. (To do this, count your right arm swings for a given time period.) Assure that you are striving for 90 rpm (+/- 3 rpm or so) at all times. Shortening up your stride to achieve this is ok. This has to be automatic over time.
Drive your knees forward (not up) and counteract thier motion with your opposite hand driving down & back. Drive your arm from the shoulder, not from the elbow. Hold your core strong, feeling the "X" that transfers the power between your right shoulder and your left hip, and vs. versa.
If on Treadmill: 1% Incline = "Flat" outdoor running.