Half Marathon
Intermediate

Coach Alden's Half Marathon Intermediate Plan - 12 Weeks

by Alden Basmajian & Carrie Tollefson
Run Rock ‘n’ Roll Certified Coaches
DESCRIPTION
This intermediate runner's half marathon training plan is a combination of endurance based running and some speed based running. At the start of this plan, you should be running 4-5 times per week and roughly 25+ miles. This will put you in good shape to settle into the early weeks of training without rushing to gain fitness.

The intermediate plan is meant for those runners that have already run a half-marathon, have some idea of pacing strategy and speed work and who are looking to maximize their training potential through a combination of easy runs and harder strength runs. This second set of runs will include tempo runs, interval training and occasional track work.

In addition to running, you should incorporate strength training twice per week. Your week will also have a designated cross training day. Ideally, this would involve swimming or cycling but can also extend to yoga or other non-impact aerobic activities. The idea is to give your body an opportunity to move around and recover without another day of running. I highly encourage spending time in a pool if you're able to get in one for cross training. Swimming is an effective exercise to help recovery while also furthering aerobic development. If swimming is unavailable, then even a 30 minute bike ride is effective to help clear out lactic acid buildup and stimulate recovery. Strength training will change every few weeks so you can spend time perfecting the different movements. All exercises are body weight but can be modified to include weights as well.
SAMPLE WEEK
Monday
Rest Day
Rest day - today is a good day to roll out and recover. Don't focus on static stretching. Use a roller or something similar to help your legs recover from the work of the previous week.
Other - Notes
Week 1
Week 1 is going to be spent mostly in the endurance zone. It's meant as a steady and easy start to the training. There will be one run with some light turnover to change things up. Other than that, it's about time on your feet and making sure you can adapt to the new schedule and training plans.
Tuesday
Strength Training
Runners Core
Circuit 1: single leg bridges - 12 each side dead bugs - 20 bicycle crunches - 30 Circuit 2 pushups - 10-15 toe touches - 30 side plank dips - 20 Circuit 3: flutter kicks - 50 scissor kicks - 30 plank knee to elbow - 12 each side
20:00 min
Run
Steady run
40min run All running all day; you've got this
40:00 min
Wednesday
Run
Steady run
Endurance run; these runs are important. Keep them slow to ensure the proper recovery for later in the week when you need to run fast or long. Easy and slow is better.
40:00 min
Thursday
Run - Fartlek
light fartlek
25min run to start and then transition to a light fartlek 10min Fartlek with: 30s on / 30s recovery 5-10min easy back home to finish The fartlek today is not meant to be a high intensity effort. Think of it as a set of striders. These are natural increases in speed and turnover without much stress.
42:00 min
Friday
Cross Training
X-train + core
Cross training provides you with an additional aerobic component without having to increase running mileage. This includes swimming, cycling or another non-impact aerobic activity. The idea is still have some recovery while minimizing any extra wear and tear on the joints. Keep the intensity down so this becomes an active recovery day. Core work = same as strength session from earlier in the week.
30:00 min
Saturday
Run
Steady run
35min run Easy conversational run
35:00 min
Sunday
Run - Long Run
Weekend long run
6-7mi; easy distance day
7 mi
OVERVIEW
Run
120 mi
32 hrs
60 workouts
Strength Training
3 hrs
12 workouts
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