DESCRIPTION
Hey Runners,
this Intermediate Plan is sure to get your heart rate up, get your toes tapping, give you time to tease your big hair in between runs, and get you ready to Rock and Roll!
If you are someone that has run a handful of 10k's, made it through a few 1/2 marathons, had a perm in the 80's, used final net in the 90's, or just likes to dance like no one is watching, then this is the plan for you.
This Intermediate 1/2 Marathon Training Plan is a plan that will meet you where you need to be met. You will have 4 run days, one cross train day, and 2 rest days each week.
This plan will give you workouts that not only build your endurance but also your speed. You will do interval training, tempo runs, hills, fartleks, easy runs, and long runs.
Try follow the plan if you can but know there is some flexibility. When training for a 1/2 marathon, dealing with life's stress is one of the biggest obstacles. Know that you can delay a workout for a day or swap Saturday and Sunday but always remember to have an off day or easy day following a workout or long run.
When cross training, it is recommended to do something that is non-impact. Examples are swimming, cycling, aqua jogging, yoga, elliptical, etc. There is a recommended time for cross training on this plan without specifics workouts for that day. It is meant to be a recovery day or a day with less stress on your body. This is meant to be done at a conversational pace.
Please see key for pacing chart and other key notes.
Oh and don't forget to Rock On and always, GET AFTER IT!
this Intermediate Plan is sure to get your heart rate up, get your toes tapping, give you time to tease your big hair in between runs, and get you ready to Rock and Roll!
If you are someone that has run a handful of 10k's, made it through a few 1/2 marathons, had a perm in the 80's, used final net in the 90's, or just likes to dance like no one is watching, then this is the plan for you.
This Intermediate 1/2 Marathon Training Plan is a plan that will meet you where you need to be met. You will have 4 run days, one cross train day, and 2 rest days each week.
This plan will give you workouts that not only build your endurance but also your speed. You will do interval training, tempo runs, hills, fartleks, easy runs, and long runs.
Try follow the plan if you can but know there is some flexibility. When training for a 1/2 marathon, dealing with life's stress is one of the biggest obstacles. Know that you can delay a workout for a day or swap Saturday and Sunday but always remember to have an off day or easy day following a workout or long run.
When cross training, it is recommended to do something that is non-impact. Examples are swimming, cycling, aqua jogging, yoga, elliptical, etc. There is a recommended time for cross training on this plan without specifics workouts for that day. It is meant to be a recovery day or a day with less stress on your body. This is meant to be done at a conversational pace.
Please see key for pacing chart and other key notes.
Oh and don't forget to Rock On and always, GET AFTER IT!