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Half Marathon Plan

This document outlines an 8-week training plan for a half-marathon with a goal time of 1:40. Each week includes a mix of rest days, easy runs, interval training, tempo runs, long runs, and progression runs, gradually increasing in intensity and distance. The final week focuses on tapering and preparing for race day, with specific workouts designed to optimize performance.

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Кристијан Јунузовски
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26 views9 pages

Half Marathon Plan

This document outlines an 8-week training plan for a half-marathon with a goal time of 1:40. Each week includes a mix of rest days, easy runs, interval training, tempo runs, long runs, and progression runs, gradually increasing in intensity and distance. The final week focuses on tapering and preparing for race day, with specific workouts designed to optimize performance.

Uploaded by

Кристијан Јунузовски
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Half-Marathon Training Plan (8 Weeks) - Goal: 1:40

Week 1

Day Workout

Monday Rest or easy run (6-8 km @ 5:40/km)

Tuesday Intervals: 6 x 800m @ 4:10/km, 90 sec rest

Wednesday Easy run (8-12 km @ 5:40/km)

Thursday Tempo: 6-8 km @ 4:30/km + 2 km cooldown

Friday Rest or recovery jog (5-6 km @ 6:00/km)

Saturday Long run: 14-18 km @ 5:10-5:30/km

Sunday Progression run: 10 km (start @ 5:40/km, finish @ 4:40/km)


Week 2

Day Workout

Monday Rest or easy run (6-8 km @ 5:40/km)

Tuesday Intervals: 6 x 800m @ 4:10/km, 90 sec rest

Wednesday Easy run (8-12 km @ 5:40/km)

Thursday Tempo: 6-8 km @ 4:30/km + 2 km cooldown

Friday Rest or recovery jog (5-6 km @ 6:00/km)

Saturday Long run: 14-18 km @ 5:10-5:30/km

Sunday Progression run: 10 km (start @ 5:40/km, finish @ 4:40/km)


Week 3

Day Workout

Monday Rest or easy run (6-8 km @ 5:40/km)

Tuesday Intervals: 6 x 800m @ 4:10/km, 90 sec rest

Wednesday Easy run (8-12 km @ 5:40/km)

Thursday Tempo: 6-8 km @ 4:30/km + 2 km cooldown

Friday Rest or recovery jog (5-6 km @ 6:00/km)

Saturday Long run: 14-18 km @ 5:10-5:30/km

Sunday Progression run: 10 km (start @ 5:40/km, finish @ 4:40/km)


Week 4

Day Workout

Monday Rest or easy run (6-8 km @ 5:40/km)

Tuesday Intervals: 6 x 800m @ 4:10/km, 90 sec rest

Wednesday Easy run (8-12 km @ 5:40/km)

Thursday Tempo: 6-8 km @ 4:30/km + 2 km cooldown

Friday Rest or recovery jog (5-6 km @ 6:00/km)

Saturday Long run: 14-18 km @ 5:10-5:30/km

Sunday Progression run: 10 km (start @ 5:40/km, finish @ 4:40/km)


Week 5

Day Workout

Monday Rest or easy run (6-8 km @ 5:40/km)

Tuesday Intervals: 5 x 1 km @ 4:15/km, 2 min rest

Wednesday Easy run (10-12 km @ 5:40/km)

Thursday Tempo: 8-10 km @ 4:30/km

Friday Rest or recovery jog

Saturday Long run: 18-20 km @ 5:00-5:15/km

Sunday Race pace run: 12-14 km @ 4:44/km


Week 6

Day Workout

Monday Rest or easy jog (5-6 km @ 5:50/km)

Tuesday Intervals: 5 x 1 km @ 4:15/km, 2 min rest

Wednesday Easy run (10-12 km @ 5:40/km)

Thursday Tempo: 8-10 km @ 4:30/km

Friday Rest or recovery jog

Saturday Long run: 18-20 km @ 5:00-5:15/km

Sunday Race pace run: 12-14 km @ 4:44/km


Week 7 (Taper)

Day Workout

Monday Easy run (6-8 km @ 5:40/km)

Tuesday Intervals: 4 x 800m @ 4:10/km, 90 sec rest

Wednesday Easy run (8-10 km @ 5:40/km)

Thursday Tempo: 6 km @ 4:30/km

Friday Rest or short easy jog (5 km @ 5:50/km)

Saturday Long run: 14-16 km @ 5:10/km

Sunday Short race-pace run: 6-8 km @ 4:44/km


Race Week

Day Workout

Monday Easy 5-6 km jog

Tuesday Race-pace workout - 3 x 1 km @ 4:44/km, 2 min rest

Wednesday Easy 6 km @ 5:40/km

Thursday Short tempo - 4 km @ 4:40/km

Friday Rest or light jog (5 km @ 6:00/km)

Saturday Shakeout run - 3-4 km with strides

Sunday Race Day! Aim for 4:44/km pacing

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