Half marathon training plan for Intermediate runners. Sub 2:00.

Half marathon training plan for Intermediate runners. Sub 2:00.

The plan is designed for runners who have already completed a half marathon before in under 2:30 and want to improve their time, or who regularly complete 10k in less than 55 min.

 

Mon

Tue

Wed

Thur

Fri

Sat

Sun

Total km

Week 1

6km with 4×600 IT, 200m jog between

6km easy

6km with 3km Fartlek

5km easy

Race 10km target 55min

33km

Week 2

8km with 8x300m IT, 200m jog between

8km easy

8km with 4km Tempo

8km easy with 6x150m of hills

13km steady

45km

Week 3

10km with 3x1500m IT, 400m jog between

8km easy

8km with 5km Tempo

8km easy with 4km Fartlek

14km steady

48km

Week 4

6km with 4x800m IT, 400m jog between

10km easy

8km with 5km Fartlek

5km easy

Race 10km target 53min

39km

Week 5

6km with 5x600m IT, 200m jog between

11km easy

8km steady with 5km Tempo

8km easy with 8x150m hills

16km steady

49km

Week 6

6km with 6x400m IT, 200m jog between

8km easy

8km steady with 5km Tempo

5km easy

16km Tempo with 1500 easy warm up before and 1500m warm down after

46km

Week 7

6km with 10x200m IT, with 100m jog between

11km easy

8km steady with 5km Tempo

8km easy with 5km Tempo

21km Tempo

54km

Week 8

6km with 4x1000m IT, 200m jog between

8km easy

8km steady with 8x150m hills

5km easy

Race 21km (target 62min) with 1500m  with 1500 easy warm up before and 1500m warm down after

51km

Week 9

6km with 5x800m IT, 100m jog between

6km easy

8km steady with 5km Tempo

8km easy with 5km Fartlek

21km Tempo

51km

Week 10

6km with 8x400m IT, 100m jog between

10km easy

8km steady with 5km Tempo

5km easy with 10x150m hills

23km Tempo

52km

Week 11

6km with 3x1500m IT, 200m jog between

6km easy

6km easy with 3km Fartlek

5km easy

Race 10km target 50min

33km

Week 12

6km with 8x200m IT, 100m jog between

5km easy

5km with 5x150m Strides

5km easy

Race 21.1km. Target 1:58

42km

Graeme Loudain – September 2019

These notes are published as a general aid to all endurance runners. They are guidelines based on current best practice, intended to illustrate the points in the articles rather than provide a precise training schedule. They are written in a way to be of help to runners. Individuals will have their own requirements and the content of the notes will not suit all. Please use them in the spirit in which they are intended and modify them to suit your own needs. If you have suggestions for improvement, amendments or comment, please email gladmin@btinternet.com.