10 week Half Marathon Training Plan Intermediate

Average Weekly Training Hours 03:10
Training Load By Week
Average Weekly Training Hours 03:10
Training Load By Week

This is a focused 10 week half marathon plan geared towards a runner currently running 15- 20 miles per week and capable of completing a 6-8 mile run. This progam consists of 3 runs per week plus additional cross training. Each run has a pace determined by the runner's current fitness level (recent 10k run time). A pace calculator is included to set the proper pace zones. Detailed instructions are also attached.
I have had great success with this training plan, with all sorts of runners, from beginners to quite advanced athletes, having used this plan to set PRs. I am sure it will work for you to!

Sample Day 2
0:45:00
5mi
400 Repeats

Warm Up 10 minutes. Do 400 repeats with 2 minutes full recovery between repeats. Follow Pace chart closely to hit the prescribed time per repeat. Cool Down 10 minutes

Sample Day 4
0:45:00
5mi
Pace Tempo Run

Warm up 10 minutes. Perform 3 miles at your tempo pace. Cool down 10 minutes.

Sample Day 6
1:00:00
6mi
Long Pace Run

Do a long run at the Pace prescribed.

Sample Day 9
0:45:00
5mi
800 Meter Intervals

Warm up 10 minutes. Perform 800 meter intervals with 2 minutes full rest between efforts. Do the intervals at the prescribed pace

Sample Day 11
0:49:59
6mi
Pace Tempo Run

Warm up 10 minutes. Perform 4 miles at your tempo pace. Cool down 10 minutes.

Sample Day 13
1:20:00
8mi
Long Pace Run

Do a long run at the Pace prescribed.

Sample Day 16
0:45:00
6mi
1600 meter intervals

Warm up 10 minutes. Perform 1600 meter intervals with 3 minutes rest between intervals. Perform interval at prescribed pace. Cool down 10 minutes.

Jennifer Meyer
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TriSmart Training Systems, LLC

Running-Trained in the Pose method of Running. Level II Certification

TriSmart provides coaching for all levels of athletes. TriSmart also provides individual and group workouts, focusing primarily on improving running, cycling and swimming technique