Table of Contents:
Intermediate Half Marathon Training Plan (WEEK 7)
Video taken from the channel: High-Altitude Training Institute
Intermediate Half Marathon Training Plan (WEEK 8)
Video taken from the channel: High-Altitude Training Institute
Intermediate Half Marathon Training Plan (WEEK 13)
Video taken from the channel: High-Altitude Training Institute
How To Create a Half Marathon Training Plan
Video taken from the channel: Sprint Rehab
Half Marathon Training Workouts To Set A New PR!
Video taken from the channel: The Run Experience
Intermediate Half Marathon Training Plan (WEEK 20)
Video taken from the channel: High-Altitude Training Institute
70 Days Until Houston 2018 || Half Marathon Training Plan
Video taken from the channel: Ben Barrows
Use this 12-week training schedule to help you run a personal record (PR) in your next half-marathon. To start this plan, you should already be running about 30 to 60 minutes a day, four to five days a week. 1  If you’re not up to that, you may want to try the beginners half-marathon schedule or the advanced beginner half-marathon schedule.The plan is designed to help you get from a solid running base to peak half marathon condition in 12 weeks.
This plan includes 5 run workouts each week with an optional cross-training day on Mondays. Mid-week runs range from 20 minutes to approximately an hour. Weekly long runs range from 7.Whether it’s your first time in a racing bib or you just need a little refresher on those 10-miler training runs, we’ve got a half-marathon training schedule that will get you across the finish line.
Join the ranks: The half marathon currently has the highest percentage of women of any U.S. road distance-57 percent of competitors are now female (in 1985, just 20 percent of competitors were!).13 rows · Oct 17, 2017 · All you need are 3-4 days of running, cross training and a few rest days in.Deciphering Your Intermediate Marathon Training Schedule Cross-training (CT): Cross-training activities allow you to give your joints and running muscles a break, while still working on your cardio. When the schedule calls for CT, do a cardio activity other than running (biking,   swimming, elliptical trainer) at a moderate effort for 45.
With the publication of Hal Higdon’s Half Marathon Training, I added a new intermediate schedule. Previously, there was only one, titled “Intermediate.” Now there are two: “Intermediate 1” and “Intermediate 2.” The difference is that Intermediate 1 is an endurance-based program; Intermediate 2 is a speed-based program. These two intermediate schedules exist in a parallel universe.
Here’s our eight-week half marathon training plan to get you ready to run 13.1 miles, designed for runners who already are in the running habit and are in good enough shape to put this plan in place with little difficulty. Bear in mind that you can always run the miles below using a one-to-one run-walk pace (run for one minute, walk for one.Our beginner half marathon training schedule: This plan, developed by Runner’s World experts, is for those who can do a long run of at least six miles, and want to tackle their first half marathon.
Target time: Sub-1hr 45min Race pace: 8min/mile This plan is for you if: You run regularly, have completed half marathons before and want to improve your time. See all half marathon training.12-week sub-2.15 half-marathon training plan. You should be capable of either a sub-60 10K, a sub-1:30 10-miler or a sub-5:00 marathon.
Training will be four days a week, with an average weekly.A half marathon training schedule includes four primary elements: your base mileage, long run, speed work, and recovery.You’ll build up your base mileage by running 3-5 times a week, and every 7-10 days or so, add a long run to your half marathon training so that.with the proper training!
Perhaps you have never really run before or maybe you have participated in a local 5k race or even a half-marathon, but want to take the next step in your fitness journey, we are here to help you.. By following this easy 20-week intermediate marathon training schedule, you will be well on your way to running a great 26.2!If you’re looking to step up your racing distance from a 10K to a half-marathon, follow this 10-week training program designed for intermediate runners.
The Intermediate Half Marathon training plan is a slight increase in mileage and number of runs per week from the beginner training plan. For the Intermediate half marathon training schedule, you will run four (4) times per week with a focus on longer long runs and speed/tempo workouts. This half marathon plan is 12 weeks in length.Here are some other factors to consider before jumping into an intermediate training such as the one below: Run an average of 20-30 miles a week regularly Have the time to put into more extended training; Have at least one marathon under your belt; How is this Marathon Training Plan Designed?
The following training program is 16 Weeks in length.
List of related literature:
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| from Advanced Marathoning | |
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| from Advanced Marathoning | |
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| from Running Encyclopedia | |
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| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform | |
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| from Marathon: The Ultimate Training Guide | |
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| from Triathlon Science | |
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| from The Time-Crunched Cyclist: Race-Winning Fitness in 6 Hours a Week, 3rd Ed. | |
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| from Run with Power: The Complete Guide to Power Meters for Running | |
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| from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way | |
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| from Relentless Forward Progress: A Guide to Running Ultramarathons |
37 comments
Did I understand correctly that for the progressive tempo, I’m supposed to do 2-2-2 for a year? My half marathon is in 10
weeks…
Old video I know, but I was wondering isn’t 10 weeks a little short for a Half Marathon training cycle? Ive heard that a full training cycle should be more like 16-20 weeks for a longer distance races like the half marathon (or had you already been running easy for a few weeks before you started the training in the video?)
Hi Guys, I had a calf strain about a month ago doing 800m intervals, and am worried to get back into the faster stuff. (I’m 47) plan to run a sub 20 5k this year, and a 1:40 half marathon so some advice on strengthening my calves would be appreciated. A
I know this is a older one but i really like the training layout. Looks like a Daniels running formula training layout.
I’m signed up for the Carlsbad Half in Cali on January 20th 2019, and I’m definitely going to pull a couple pieces of your training plan for when I start my 14 week cycle! Thank you Ben!!
honestly thanks man I am currently 68 days from my goal half marathon and I was wondering when to add stuff like mile repeats and when to do a few faster work outs this helped a lot!
What the fuck…it’s ALL about the miles. There is nothing more important than the number of miles run during a marathon train up. Don’t try to fancy talk around it…and there are several takes on a tempo run, if you’re a coach you should share that. Alright kids (hands clasped together)?
I’m training for a marathon in October of 2018 and my coach gets annoyed with my mileage because he thinks it is gonna hurt me qualifying for the mile and 2 mile in track. I don’t want to stop my high mileage (50+ a week.) Have you ever had this issue?
Good training advice BUT the best part is this DBZ gallery in the background. ��
Hi coach I am from India &I am big fan of you,please how to run 1600meter in 5minitai running takaineyeak video create i request of you
ONE THING I HAVE IN COMMON WITH ELUID KIPCHOGE IS -NEITHER OF US TAKES A DAY OFF FROM RUNNING!!!
HUM…….
i can’t imagine running that many miles per week (1) at this time of year and (2) to train for just a half marathon. impressive
I’ll have some friends out there running the full marathon. Best of luck on the race! With a training plan like this I’ll bet you can throw down a solid sub 70 minute half. I’m starting some marathong / half marathong training myself. Good luck!
I\’m not sure but,if anyone else needs to find out about marathon training try Sarparder Running Expert Starter (do a search on google )? Ive heard some decent things about it and my partner got cool results with it.
Awesome videos dude, i’ve been watching you for 6-7 months now, and i’ve learned tons from you! If you don’t mind i have a question i’d be happy if you could answer. I’ve been training focused for the past 10 months now. When i started i was running the 5k for 22 minutes and the 10k for 49mins now 10 months later i am able to hit 16:55 on the 5k. I am also able to go 2:55 on 1000m. So what would you recommend me doing in order to keep shaving seconds from my 5k and 10k times. Like for example should i be able to go sub 2:50 in the 1k in order to get close to 16min 5k or i should rather work on my endurance. And how long did it take you to go from 17mins to sub 15 min 5k? Tons of thanks!
Hi Ben. If you were training for a 10km race would you plan a similar programme? If not, what would you change? I’m aiming for a 10km in April 2018. Thanks.
I’m following u guys since April and I’ve found your videos very interesting, I’ve done 6 HM but always 2h15 2h 23 (very hot weather though) and I would like to improve those times, any suggestions more specific 4 so who is already in a medium level (I run 5 time/week…26mi)
Hey Ben, that’s a really well planned schedule, wishing you all the best during the next ten weeks and for the half-marathon!
Ran my first half-marathon early this May and ran around 1hr52min. I didn’t train enough for hills and that costed me so much time. My second half-marathon this July I’ll make sure to focus on more hill training and hopefully crack 1hr 45min. ‘Trust the process’
Awesome to see something from you again. Also always delighted by the Rubiks in background.
Hi,
What’s the difference between a REST day and a not highlighted day? Or what’s the difference between non highlighted and the long runs?
Let’s do the maths for week 4 (I’ve added warmup, cooldown miles also):
TUE: 10 miles
THU: 5 mi
FRI: 12 mi
SUN: 16 mi
This gets you to 43 miles (of 90 weekly planned total miles)
This means on this week, on MON, WED and SAT, you’re going to run 47 miles, to get to the 90 mi., which is 15,66 mi on an avarage. Or, assuming you’ll have a completely off day, you’ll have two 23,5 miles days each.
Could you please help me out with this?
thanks 😉
and keep up the good job, you’re doing great 😉
Just jog /run 3 to 4 times a week and no more than 3 to 5 miles maximum. Running fast and or long distances is non beneficial for the human body, in fact it is harmful. Do you want to look like the bearded guy in this video? Gaunt and looks like a runner? Nooooooooo. You want to look althetic not like a skinny person.
Hey Ben, did I miss this on another video? How did your indoor 5k go last week??? We’ll you be doing a video recap of that? Hope the training is going well!
Enjoyed the video great training tips as always:). I especially liked the idea of consistent running versus getting fewer but longer runs. I tend to get fixated on logging those long run miles but have found that my training is steadier and recovery better when I just get in a shorter daily run.:)
Hi guys. Love the videos..keep them coming. Try to find technique on running up and down hills.
How about a few videos for the “older” runners? 65+?? Training for 1/2 marathon or 5K?
Nice plan you have there… and I like the way you’ve left plenty of space for some flexibilityallowing for how you feel on the day-or whatever the weather or “life” throws up. I probably wouldn’t worry too much about hitting weekly mileage targets too muchso long as you’re happy with the way your specific targeted sessions have gone…
Hope you stay healthyand I’m looking forward to see how you go in Houston:)
https://philmaffetone.com/180-formula/ Ever consider aerobic zone 2 HR monitoring it has worked well for some world class runners https://www.youtube.com/watch?v=ROJXu3VvyhI
How would you recommend I stay motivated while running for an extended period of time?
What time are you shooting for? PR time? I’m going to guess 1:14?
What incline level on the treadmill best replicates an average hill? I live in an area that is totally flat for miles and have to rely on the treadmill for inclines.
Thanks for the advice, right now working on incorporating hill runs
On hill runs, how do you handle the decending part? Is it part of the workout as well, or the workout is mainly when you are running uphill?
What are your thoughts on intervals with short rest vs. long rest? We’ve been working on more reps at a slightly slower pace with short rest.
Why are the LT repeats in the last week much harder than the LT repeats in Week 9? The volume in week 9 is lower and the rest is increased. I assume this is to get into a nice groove before the race, but seeing the way your progression is working, it’s rather confusing. I woud think the Week 10 workout would be shifted up to Week 8, while the other two workouts would be pushed down a week. Having your biggest LT session so soon before your hardest long run also doesn’t seem to make a lot of sense. Don’t get me wrong, the training plan overall hits all the bases, but it seems like you’re really hammering yourself in that 90 mile week. Also, I would say the moderate 11 miles in Week 9 probably isn’t as useful, because you’ve gotten in all of your aerobic work. LT pace translates roughly to HM pace (in my experience), so doing some sub-LT work like CV or even v02 reps in place of that session might prove more fruitful to you. The easy speed sessions are great but a little bit longer would be preferred. If you still prefer however, the 11 mile moderate session could be useful but followed by a more specific session in place of your 14-miler. Perhaps a 5 mile shakeout in the morning followed by a 9 mile progressive effort in the afternoon, where the first 4 miles are quite easy while the second 5 miles progresses down to where the last mile / 1.5 miles is at LT pace. In that idea, the final LT workout in week 10 would be of the same intensity, but say with a easy lap jog instead around 7:00 pace. These are just some thoughts from my own half marathon experiences, where the general layout and key sessions were similar to what you have.
Good luck at Houston, looking forward to seeing your progression
Watching this again and you DO address the moderate long run strategy in the overall scheme. I’m going to experiment with MLRs in 2018. Just not so aggressively [shifts in seat, bones creak].
Great info guys! Very similar to my own plan though I must say the first session I tend to ditch when life gets busy is the interval/hill workout �� It’s a love/hate relationship ��