FITaspire 8-Week Half Marathon (Run Faster)

Average Weekly Training Hours 02:09
Training Load By Week
Average Weekly Training Hours 02:09
Training Load By Week

An intermediate half marathon training plan, for those with a limited time before their goal race. This plan is best for runners who can comfortably complete a 10 mile long run and have been running between 18-20 miles per week. 3 days a week of running, plus 2 days a week of strength training are included in this plan. In addition, NMA/Dynamic warmups and stretching routines are also included on key workout days. Links to video demonstrations of strength training exercises, warmups, and stretching routines.

Visit this article for a guide on setting your training paces as referenced in this training plan: http://fitaspire.com/how-to-choose-running-paces

Sample Day 1
0:10:12
5TSS
Pre-Run: NMA + Dynamic (Speed)

Neuromuscular activation & Dynamic Exercises {see attachment for full descriptions & pictures; video -- https://www.youtube.com/watch?v=ErPVAaGQ8TU} It is extremely important that you concentrate on activating the muscles engaged in the movement to receive the full benefits of these exercises. Do not do them without thinking about them.

Sample Day 1
0:10:00
Post-Run Stretch

Video: https://www.youtube.com/watch?v=IoY5cXyI2lY

Sample Day 1
6mi
SS: HM Tempo A

Tempo workouts get your body used to the pace you will race at.
-------
2 miles @ Easy
2 miles @ Half Marathon
2 miles @ Easy

Sample Day 2
0:45:00
ME3: Legs + Chest + Back

1. Walking Lunges (3 x 10 each leg) 1. Sumo Squat (3 x10) 2. One Leg Deadlift (3 x 10) 2. Pushups (3 x to failure) 3. Dumbbell Fly (3 x 8) 3. Dumbbell Pullover (3 x 8) 4. Monster Walks (3 x 10 each direction) 4. Plank with Alternate Leg Raise (3 x 20) 4. Reverse Crunch (3 x 15)

Sample Day 3
4mi
Easy Run

Easy run to get the body moving without too much stress.

4 miles @ Easy

Sample Day 4
0:45:00
ME3: Shoulders + Arms

1. Alternating Rotating Bicep Curl (3 x 10) 1. Tricep Kickback (3 x 8) 2. Front Raise (3 x 8) 2. Pike Pushups (3 x 20) 4. Lateral Raise (3x8) 4. Tricep Dips (3 x 12) 5. Reverse Crunch (3 x 15) 5. Hip Extension (3 x 15)

Sample Day 6
0:10:00
Post-Run Stretch

Video: https://www.youtube.com/watch?v=IoY5cXyI2lY

Heather Blackmon
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FITaspire

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