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 122 min) 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.