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Half Marathon Training Plan - 8 Weeks PR

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Half Marathon Training Plan - 8 Weeks PR

Author

Thelen Coaching

All plans by this Coach
4.67 (3)

Length

8 Weeks

Plan Description

So you've run a few half marathons and want to try for a new PR at one in the next two months, You've been running between 4-5 times a week and have kept up a longer run of over an hour on the weekend. This intermediate level plan is ideal for you. It's a quality over quantity training plan with focused workouts during the week, a long run on Sunday and a rest day on Monday. Workouts are all time based, with RPE and pace instructions so that you can step out the door and start training without searching for a track to use. The longest run tops out at 2:00.

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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

Endurance Run

00:40:00
Keep it easy and steady - stretching out the legs and building the volume on the run. Don't stress the time or pace.
Details

Strength Training

00:30:00
Dynamic strength training - functional movements for upper body and core strength and stability on the bike. Do what every program you want - no specific exercises except what you need to address.
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 - 5x4(2)

00:50:0073 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:
5 x 4 minutes SubMax 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

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

Strength Training

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

Yoga/Streching

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

Threshold - 3x8(3)

00:53:0069 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 8 minutes Threshold Pace
- RPE should be 8
- Nice quick turnover and smooth stride throughout interval. Keep the form good.
- Recovery between intervals is 3 minutes, easy running at recovery pace
Cool Down as needed following workout, up to 15 minutes (2 miles)
Details
Saturday

Crosstrain

01:00:00
Your choice
Details

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

01:30:00131 TSSStructured Workout
Run the first 45 minutes at Endurance Pace then increase the pace to Marathon pace for the final 45 minutes
Details

Friday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
04:26:00 02:00:00
Other x3
01:34:00 00:30:00
Strength x2
00:52:00 00:30:00
Day Off x1
—— ——
X-Train x1
00:45:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
04:26:00 02:00:00
Other
01:34:00 00:30:00
Strength
00:52:00 00:30:00
Day Off
—— ——
X-Train
00:45:00 01:00:00

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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