Ready to crush your half marathon?
Here’s a training plan that will give you all the right workouts to smash your personal best.
It’s a 1-page, easy to read .pdf with a pacing guide, strength workout guide, and my contact info.
For the intermediate athlete that runs a 10k in about an hour.
Overview
- 6 days of running / 1 optional day of strength
- 3 days easy, 1 day of intervals, 1 tempo, 1 long run
- Progressive mileage increases for three weeks; then one week easier
- Two weeks taper
You’ll have email access to me in case you have any questions or need any kind of support.
Weekly distances and durations:
| Week | Weekly Distance | Weekly Duration |
|---|---|---|
| 1 | 50km | 6h 30min |
| 2 | 57km | 7h 5min |
| 3 | 64km | 7h 45min |
| 4 – recovery week | 50km | 6h 30min |
| 5 | 65km | 7h 50min |
| 6 | 72km | 8h 30min |
| 7 | 79km | 9h 10min |
| 8 – recovery week | 58km | 7h 10min |
| 9 | 80km | 9h 15min |
| 10 | 87km | 9h 55min |
| 11 | 94km | 10h 35min |
| 12 – recovery week | 66km | 8h |
| 13 | 95km | 10h 40min |
| 14 | 102km | 11h 20min |
| 15 – taper / recovery | 68km | 8h 5min |
| 16 – taper | 32 km | 3h 50min |
