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30 Week - 1500 to Half Marathon Personal Best


Dennis Welch

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30 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This program is for those looking to improve their race times from the 1500 meters to the half marathon. This is an ideal program for a high school runner, or just anyone looking to get faster at all distances half marathon and below.

It is recommended that you have access to a tire pulling system, as well as a weight sled on this program.

MAF days can be any modality, to include rowing, running, incline hiking, roller blading, etc. The goal is to pick a modality and then stay at 65-75% of max heart rate for that time period.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
0:18 hrs 1:00 hrs
X-Train x3
3:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
0:18 hrs 1:00 hrs
3:00 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Dennis Welch

Endurance Project

This is a coached group of all things endurance training. Whether your goal is to PR a 5k, run your first marathon, complete a 100 mile race, get into Obstacle Course Racing, or take on a triathlon, we are here to help you become a better athlete.

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