Running 1/2 Marathon, Intermediate

Average Weekly Training Hours 04:05
Training Load By Week
Average Weekly Training Hours 04:05
Training Load By Week

Sample Day 1
0:30:00

Run a hilly course. Heart rate in zones 2-3 on uphills. Otherwise heart rate in zones 1-2. Avoid heart rate zones 4-5. Take it easy on the downhills.

Sample Day 2
0:30:00

Your choice of mode:swim, bike, row, aerobics class, stair climb, etc. Anything except running. Can combine 2 or more modes into one workout. Easy to moderately hard effort (RPE 1-6 on 10 scale). Avoid anaerobic effort.

Sample Day 3
0:30:00

BT: Cruise intervals. Warm-up well and then on a track run or measured road complete 4 x 800 meters at 10k mile pace +10-20 seconds (90-second recoveries--walk, easy run). This is a comfortably hard effort--not all out. Follow the last 800 with .5 mile at your 1/2 marathon goal pace.
Record times and heart rates.
Easy run/walk for your cool-down

Sample Day 4
0:30:00

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 6
1:15:00

BT: Warm-up for 20-30 minutes and then include "surges" ranging from 30 seconds to 12 minutes throughout the run. Recovery interval between the surges is 90 seonds to 3 minutes. Easy for the last 10-15 minutes.
Surges = 1/2 m-pace or faster

Sample Day 7
0:30:00

30-minute form run workout--can be performed on the track, road or grass.

Warm-up: 10 minute easy run

Perform the drill (10 to 20 yards) and then walk back the start.

1) Grapevine – switch lead leg every 10 cross-overs
2) High skips
3) Walking lunges
4) Jog backwards
5) High Knees
6) Butt kicks
7) Slides-switch lead leg 1/2-way
8) Strides – 4 to 6 repeats--quick light steps, high cadence

5 to 10 minute easy run cool down and light stretch

Sample Day 8
0:35:00

Run a hilly course. Heart rate in zones 2-3 on uphills. Otherwise heart rate in zones 1-2. Avoid heart rate zones 4-5. Take it easy on the downhills.

Karen Buxton
|
Coachbuxton.com

I work with triathletes, duathletes, runners, swimmers and endurance cyclists from first-timers to elites.

One-on-one premium level-$350 per 4-week block +$200 start-up fee; Quarterly level- $500 per 12-week block +$200 start-up fee; Basic level-$225 per 12-week block +$175 start-up fee; pre-built plans (prices vary); hourly phone consultation & individual training sessions available. For more information email me at karen@coachbuxton.com