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  • Half Marathon General Training

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    Mohd Razi
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    This 12-week training plan outlines a schedule for preparing for a half marathon. It includes weekly runs on Monday, Tuesday, Wednesday, Thursday, Saturday and Sunday with rest days on Friday and Sunday. The runs increase in distance each week and include tempo runs, intervals, cross-training and long runs. The plan culminates with a half marathon on the final weekend.

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    This 12-week training plan outlines a schedule for preparing for a half marathon. It includes weekly runs on Monday, Tuesday, Wednesday, Thursday, Saturday and Sunday with rest days on Friday and Sunday. The runs increase in distance each week and include tempo runs, intervals, cross-training and long runs. The plan culminates with a half marathon on the final weekend.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    28 views1 page

    Half Marathon General Training

    Uploaded by

    Mohd Razi
    This 12-week training plan outlines a schedule for preparing for a half marathon. It includes weekly runs on Monday, Tuesday, Wednesday, Thursday, Saturday and Sunday with rest days on Friday and Sunday. The runs increase in distance each week and include tempo runs, intervals, cross-training and long runs. The plan culminates with a half marathon on the final weekend.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    SUB 2 HOUR HALF MARATHON TRAINING PLAN (km)

    WEEK Monday Tuesday Wednesday Thursday Friday Saturday Sunday


    Training Run Tempo Run Cross Training Training Run Intervals Long Run
    1 Rest Day 5 km 5 km 5 km 3 x 800m 7 km
    30 - 60 mins
    conversational pace 5:27 min / km conversational pace 4:47 min / km slow pace
    Training Run Tempo Run Cross Training Training Run Long Run
    2 Rest Day 5 km 5 km 5 km Rest Day 8 km
    30 - 60 mins
    conversational pace 5:27 min / km conversational pace slow pace
    Training Run Tempo Run Cross Training Training Run Intervals Long Run
    3 Rest Day 6 km 5 km 6 km 3 x 800m 10 km
    30 - 60 mins
    conversational pace 5:27 min / km conversational pace 4:47 min / km slow pace
    Training Run Tempo Run Cross Training Training Run Long Run
    4 Rest Day 6 km 5 km 6 km Rest Day 7 km
    30 - 60 mins
    conversational pace 5:27 min / km conversational pace slow pace
    Training Run Tempo Run Cross Training Training Run Intervals Long Run
    5 Rest Day 7 km 5 km 7 km 3 x 800m 10 km
    30 - 60 mins
    conversational pace 5:27 min / km conversational pace 4:47 min / km slow pace
    Training Run Tempo Run Cross Training Training Run Intervals Long Run
    6 Rest Day 7 km 5 km 7 km 4 x 800m 11 km
    30 - 60 mins
    conversational pace 5:27 min / km conversational pace 4:47 min / km slow pace
    Training Run Tempo Run Cross Training Training Run Intervals Long Run
    7 Rest Day 7 km 5 km 7 km 4 x 800m 13 km
    30 - 60 mins
    conversational pace 5:27 min / km conversational pace 4:47 min / km slow pace
    Training Run Tempo Run Cross Training Training Run Intervals Long Run
    8 Rest Day 8 km 5 km 8 km 4 x 800m 10 km
    30 - 60 mins
    conversational pace 5:27 min / km conversational pace 4:47 min / km slow pace
    Training Run Tempo Run Cross Training Training Run Intervals Long Run
    9 Rest Day 8 km 5 km 8 km 5 x 800m 14 km
    30 - 60 mins
    conversational pace 5:27 min / km conversational pace 4:47 min / km slow pace
    Training Run Tempo Run Cross Training Training Run Intervals Long Run
    10 Rest Day 8 km 5 km 8 km 5 x 800m 16 km
    30 - 60 mins
    conversational pace 5:27 min / km conversational pace 4:47 min / km slow pace
    Training Run Tempo Run Cross Training Training Run Long Run
    11 Rest Day 8 km 5 km 8 km Rest Day 11 km
    30 - 60 mins
    conversational pace 5:27 min / km conversational pace slow pace
    Training Run Tempo Run Cross Training Training Run
    12 Rest Day 5 km 3 km 5 km Rest Day Half Marathon
    30 mins
    conversational pace 5:27 min / km conversational pace

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