Intermediate 7 week Half Marathon Schedule: 4 sessions pw

Average Weekly Training Hours 02:47
Training Load By Week
Average Weekly Training Hours 02:47
Training Load By Week

For most athletes, the half marathon target is likely to be between 80 mins and 2 hrs, or slightly over. So it is a pace not far short of the lactate threshold, but somewhat quicker than marathon pace. It is a pace where, crucially, muscle glycogen will not be exhausted over the distance, so those that train the fat burning capacity become less relevant.

Given that the general training phase develops so much of the training base that will apply to your half marathon performance, there is less need for a 13 week build up after the general phase. Instead, there are two levels of a seven week build up (level 1 and level 2).

There is:
*a slight increase in the long run so that the distance itself becomes less of a challenge
*building up the pace of parts of the longer runs to help you balance speed and distance
*a race at 10km or 10 miles to help to inform the target pace your half marathon should aim for
*more specific sessions at close to half marathon pace.

NB - obviously there is a challenge in writing schedules that are fit for all; a 70 min HM runner will race the distance very close to their threshold pace, whereas the 2hr runner will head more towards the energy demands of an elite marathon runner in terms of the balance of glycogen and fatty acid consumption. That said, most athletes fall somewhere in the middle ground of the two, at which these schedules are pitched.

Sample Day 1
0:45:00
General Aerobic + Speed: 40 min, 6 x 20 secs strides

AIM
An easy 40 min run, at your GA pace.

Finish the run with strides, which should be performed in a controlled manner. Focus on your form, a high knee drive, bug arm swing, strong core and quick foot turnover. These play a very important role in developing running economy!

Sample Day 2
1:10:00
Vo2 Max Session: 2 x 6 min, plus 7 x 2 mins

AIM
A session of 2 parts!

1) The 2 x 6 mins to be performed at target 10km race pace

2) 7 x 2 mins at target 3km race pace.

************************************************************
WU
10 mins easy jog
5 mins mobility
5 mins drills and strides
************************************************************
MAIN
2 x 6 mins @ 10km race pace, 60 secs rest
7 x 2 mins @ 3km race pace, 80 secs rest

************************************************************
CD
10 mins easy jog
10 mins focused stretching and foam rolling
*sheets attached
************************************************************

Sample Day 4
1:10:00
Threshold Session: 5 x 9 min @ HM Pace

AIM
A total of 45 mins to be run at your target HM race pace.


************************************************************
WU
10 mins easy jog
5 mins mobility
5 mins drills and strides
************************************************************
MAIN
5 x 9 mins @ HM race pace, 90 secs jog rest

************************************************************
CD
10 mins easy jog
10 mins focused stretching and foam rolling
*sheets attached
************************************************************

Sample Day 6
15mi
Long Steady: 15 miles

AIM
A longer run to develop your aerobic capacity:
15 miles at your General Aerobic Pace

Sample Day 8
0:45:00
General Aerobic + Speed: 40 min, 6 x 20 secs strides

AIM
An easy 40 min run, at your GA pace.

Finish the run with strides, which should be performed in a controlled manner. Focus on your form, a high knee drive, bug arm swing, strong core and quick foot turnover. These play a very important role in developing running economy!

Sample Day 9
1:10:00
Vo2 Max Session: 8 x 3.5 min

AIM
The 3.5 mins to be performed at target 5 km race pace

************************************************************
WU
10 mins easy jog
5 mins mobility
5 mins drills and strides
************************************************************
MAIN
8 x 3.5 mins @ 5 km race pace, 2 mins jog rest
************************************************************
CD
10 mins easy jog
10 mins focused stretching and foam rolling
*sheets attached
************************************************************

Sample Day 11
1:10:00
Tempo Run: 35 mins @ HM Pace + 20 secs per mile, 15 mins @ HM Pace

AIM
A session comprising of 2 parts - with part 1 at just above target HM pace, part 2 at target HM pace.

************************************************************
WU
10 mins easy jog
5 mins mobility
5 mins drills and strides
************************************************************
MAIN
35 mins @ HM race pace plus 20 secs, straight into
15 mins @ HM pace

************************************************************
CD
10 mins easy jog
10 mins focused stretching and foam rolling
*sheets attached
************************************************************

Dan Holmes
|
Profile PT

My areas of expertise are in Cycling power training, running program prescription and functional strength programming. My goal is to make you swim, bike and run smarter and faster!