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Half Marathon Training Plan - 8 Weeks

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Half Marathon Training Plan - 8 Weeks

Author

Thelen Coaching

All plans by this Coach
4.5 (4)

Length

8 Weeks

Plan Description

This is an intermediate level training plan for a half marathon within the next two months. It is ideal for someone who has been running consistently and has endurance base but wants to target a specific event. You should be able to run 4 times a week with a long run of 8 miles at the start of the plan. The long runs are on Sundays with the rest of the workouts Tuesday - Friday to allow for family time on the weekend. Saturday is scheduled for cross training or off. The workouts are time based with intensity and pace guidelines to allow for easy completion without having to find a track to use. The mileage for this plan tops out at 34 miles per week with a long run of 12 miles prior to the goal race

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Yoga/Streching

00:30:00
Either some general stretching or a simple Yoga flow. Your choice. Can do longer if wanted.
Details

REST DAY

No detail
Tuesday

Strength Training

00:30:00
Dynamic strength training - functional movements for total body and core strength and stability. Do what every program you want - no specific exercises except what you need to address.
Details

Endurance Run

00:35:00
Keep it easy and steady - stretching out the legs and building the volume on the run. Don't stress the time or pace.  Finish the run out with some 30s strides with emphasis on posture, turnover and cadence.
Details
Wednesday

Yoga/Streching

00:30:00
Either some general stretching or a simple Yoga flow. Your choice. Can do longer if wanted.
Details

SubMax - 4x4(2)

00:44:0062 TSSStructured Workout
Warm up at easy pace for 10-15 minutes (1-2 miles), adding in some strides and accelerations during the warm up. Stretch if needed following warmup.
Main Workout:
4 x 4 minutes SubMax Pace (5k Pace)
- RPE should be 9
- Nice quick turnover and smooth stride throughout interval. Keep the form good.
- Recovery between intervals is 2 minutes, easy running at recovery pace
Cool Down as needed following workout, up to 15 minutes (2 miles)
Details
Thursday

Strength Training

00:30:00
Dynamic strength training - functional movements for total body and core strength and stability. Do what every program you want - no specific exercises except what you need to address.
Details

Endurance Run - Recovery

00:30:00
Longer then a true recovery run, but easier then most endurance runs. This is an easy run between the two workouts. Again, keep it easy and relaxed.
Stretch after.
Details
Friday

Threshold - 3x6(2)

00:44:0064 TSSStructured Workout
Warm up at easy pace for 10-15 minutes (1-2 miles), adding in some strides and accelerations during the warm up. Stretch if needed following warmup.
Main Workout:
3 x 6 minutes Threshold Pace (Half Marathon - 10k)
- RPE should be 8
- Nice quick turnover and smooth stride throughout interval. Keep the form good.
- Recovery between intervals is 2 minutes, easy running at recovery pace
Cool Down as needed following workout, up to 15 minutes (2 miles)
Details
Saturday

Yoga/Streching

00:30:00
Either some general stretching or a simple Yoga flow. Your choice. Can do longer if wanted.
Details
Sunday

Long Run - Negative Split

01:20:00103 TSSStructured Workout
Run the first 40 minutes at Endurance Pace then increase the pace to Marathon pace for the final 40 minutes
Details

Saturday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
04:02:00 02:00:00
Other x3
01:26:00 00:30:00
Strength x2
00:52:00 00:30:00
Day Off x1
—— ——
X-Train x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
04:02:00 02:00:00
Other
01:26:00 00:30:00
Strength
00:52:00 00:30:00
Day Off
—— ——
X-Train
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tracy Thelen

Thelen Coaching

Thelen Coaching offers personalized and individualized coaching for athletes of all levels in cycling, mountain biking, running and triathlons, specializing in trail running, ultras, ultra endurance cycling and 24 hour races.

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Refund Policy

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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