12 Week Half Marathon (4 Days per week)
Author
Nathan Kark
All plans by this CoachLength
12 Weeks
Typical Week
1 Other, 4 Run, 3 Day Off
Longest Workout
1:30 hrs
Plan Specs
running half marathon
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Summary
A 12 week minimalist training plan for maximum results! This plan allows athletes to choose a desired race pace and integrate it into strategic workouts to test their abilities and chase their goal on race day.
Plan contains: 2 week Quick Base Phase with select build and recovery training phases, race day taper and pre-race-day primer.
Stats
Sample Day 1
After warm up run for 20 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.
Sample Day 3
After a warm up, run/walk the following: 2 x (10 minute run (zone 2), with 5 min walk b/t).
Sample Day 5
After warm up run for 35 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.
Sample Day 6
After warm up run for 25 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.
Sample Day 8
After warm up run for 25 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.
Sample Day 10
After warm up run for 35 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.
Sample Day 11
After warm up run for 25 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.