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Half Marathon Training Plan Intermediate PL
Half Marathon Training Plan Intermediate PL
Half Marathon Training Plan Intermediate PL
Easy effort Run, Steady efforts Run, Steady Undulating Long Run, 60mins.
Rest Rest Cross-Train, 40mins Easy conversational
35mins 40mins Run, 40mins effort
Easy effort Run, Threshold: 4 x Easy effort Run, up, 10mins + 3 x 6 Long Run, 80mins
5mins with 45mins + Body mins with 2mins
Rest 30mins + Cross- 90seconds recovery Conditioning, Rest recovery jog Easy conversational
Train, 30mins effort
jog between efforts 15mins between efforts +
cool-down, 10mins
Threshold: warm-up,
Week 4
WWW.GARMIN.PL 1
HALF MARATHON TRAINING SCHEDULE - INTERMEDIATE
10mins + 4 x 6 mins Easy effort Run, up, 10mins + 3 x 8 Long Run, 90mins.
Easy effort Run, with 60seconds mins with 2mins
Cross-Train, 30mins 30mins recovery jog 40mins + Cross- REST recovery jog Easy conversational
Train, 30mins effort
between efforts + between efforts +
cool-down, 10mins cool-down, 10mins
Threshold: warm-up,
Week 7
Threshold: warm-up,
Week 8
10mins + 4 x 4mins
10 mins easy, 10
Rest with 90seconds Easy effort Run, mins threshold, 10 Rest 20mins easy run 10 km Race
recovery jog 30mins + Stretch and stretch
between efforts + mins easy
cool-down, 10mins
WWW.GARMIN.PL 2
HALF MARATHON TRAINING SCHEDULE - INTERMEDIATE
Threshold: warm-up,
Week 9
Threshold: warm-up,
Week 11
Easy effort Run, 40mins Run incl 10mins + 2 x 10mins Recovery Run, Long Run, 120mins.
Rest middle 25mins @ Rest with 2mins recovery 30mins + Cross-
40mins Threshold effort jog between efforts Train, 30mins Easy conversational
+ cool-down, 10mins
Threshold: warm-up,
Week 12
WWW.GARMIN.PL 3
HALF MARATHON TRAINING SCHEDULE - INTERMEDIATE
Threshold: warm-up,
Week 13
Threshold: warm-up,
Week 14
Easy effort Run, 10mins + 4 x 5mins Easy effort Run, Steady Undulating Long Run, 80mins
with 60seconds
Rest 40mins + Stretch, recovery jog 30mins + Cross- Rest Run, 40mins (push with last 40mins @
20mins Train, 30mins 3-4 hills up to 90%) half marathon effort
between efforts +
cool-down, 10mins
Threshold: warm-up,
10mins + Threshold, Easy run, 20mins + RACE DAY: GOOD
Rest 10mins + cool-down, Rest 30mins Easy Run Rest Stretch LUCK!
10mins
WWW.GARMIN.PL 4