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CITY RUNS
Intermediate Half Marathon Plan - Sub 2hr
I am assuming that the intermediate runner will run at least 4 times per week. . The subjects of interval training and hill training are covered in articles. A Tempo run is a fast paced run; it is based on Lactic Acid levels in the blood, for the intermediate runner it should be translated as a pace in between steady running and 10k race pace.
Ideally you should have completed the 12 week 10k intermediate programme before starting this programme or be capable of a 50 min 10k. It is not ideal to try a half marathon as you first ever race so this programme includes a build up race. Times for intervals and steady runs are approximate. I am aiming for a gradual increase in training load certainly no more than 10% increase from one week to the next . Shorter runs should be around half marathon target time pace but long runs can be slower. I would suggest a cross-training session alongside the shortest run or on a separate day. Assuming the best time to run is the weekend; intervals on Saturday and long run on Sunday so you can fit other runs/ cross training around work during the week. If you have only found a 3 min loop and wonder how you could do the increased rep length here is a tip. 3 mins is 1 lap, do 1 3/4 laps and jog /Walk the remainder as your recovery for 5 mins and then 2 3/4 laps for 7 mins and jog/Walk the remainder as recovery. It does not have to be exact as I stated above.
WEEK
SESSION 1
SESSION 2
SESSION 3
SESSION 4
SESSION 5
Week 1
30-45 mins
30-45 mins
30-45 mins
30-45 mins **Optional
Week 2 `
30-45 mins
30-45 mins
30-45 mins
30-45 mins **Optional
Week 3
Intervals:
5 X 3 mins 90 secs recovery 30-45 mins
30-45 mins
50 mins
Week 4
< Intervals:
5 X 3 mins 90 secs recovery 30-45 mins
30-45 mins
55 mins
Week 5
Intervals:
3,5,3,5,3
mins 90 secs recovery 30-45 mins
30-45 mins
60 mins
Week 6
Intervals:
5 X 5 mins 90 secs recovery 30-45 mins
30-45 mins
65 mins
Week 7
Intervals:
5 X 5 mins rep 2 and 4 faster 90 secs recovery 30-45 mins
30-45 mins
70 mins
Week 8
Intervals:
5,7,5,7,5 mins 90 secs recovery 30-45 mins
30-45 mins
75 mins
Week 9
Intervals:
5,7,5,7,5 mins, 90 sec recovery 40-50 mins
Hill session
8 X 45 secs 80 mins
Week 10
Intervals:
5 X 5 mins, 60 secs rec40-50 mins
Tempo Run:
20 mins85 mins
Week 11
Intervals:
5,7,5,7,5 mins 60 secs recovery 40-50 mins
Hill session:
8-10 X 45 secs 90mins
Week 12
Intervals:
3 X 3 mins 90 secs recovery 30-45 mins
30-45 mins
10k or 10 mile
(preferred) RACE
Week 13
Intervals:
5 X 3 mins 60 secs recovery 40-50 mins
40-50 mins
90mins
Week 14
Intervals:
5,7,5,7,5 mins 60 sec recovery40-50 mins
Tempo Run:
30mins40-50 mins
90mins
Week 15
Intervals:
7,5,7,5,7 mins 60 secs recovery 40-50 mins
Tempo Run:
40mins 40-50 mins
90mins
Week 16
Intervals:
3 X 5 mins, 90 secs recovery 30-45 mins
30-45 mins
RACE
