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  • H-M. TRAINING Plan

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    Andra Cosma
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    This 12-week training plan outlines a schedule for increasing mileage and difficulty in preparation for a half marathon. Each week includes runs of varying distances and intensities on most days, with rest days, strength training, and a long run on the weekend. The plan starts at 20km per week and builds up to a maximum of 37km before tapering down to the half marathon race at week 12.

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    H-M. TRAINING plan

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    This 12-week training plan outlines a schedule for increasing mileage and difficulty in preparation for a half marathon. Each week includes runs of varying distances and intensities on most days, with rest days, strength training, and a long run on the weekend. The plan starts at 20km per week and builds up to a maximum of 37km before tapering down to the half marathon race at week 12.

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

    H-M. TRAINING Plan

    Uploaded by

    Andra Cosma
    This 12-week training plan outlines a schedule for increasing mileage and difficulty in preparation for a half marathon. Each week includes runs of varying distances and intensities on most days, with rest days, strength training, and a long run on the weekend. The plan starts at 20km per week and builds up to a maximum of 37km before tapering down to the half marathon race at week 12.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    12 WEEK HALF MARATHON TRAINING PLAN : KM

    WEEK Date Monday Tuesday Wednesday Thursday Friday Saturday Sunday Weekly Mileage
    Rest Day Training Run Race Pace Run Rest Day Training Run Strength Training Long Run 20 k
    1 5k 3k 5k 7k
    RPE: 3-4 RPE: 4-5 RPE: 3-4 45-60 mins RPE: 2-3
    Rest Day Training Run Race Pace Run Rest Day Training Run Strength Training Long Run 21 k
    2 5k 3k 5k 8k
    RPE: 3-4 RPE: 4-5 RPE: 3-4 45-60 mins RPE: 2-3
    Rest Day Training Run Race Pace Run Rest Day Training Run Strength Training Long Run 25 k
    3 6k 3k 6k 10 k
    RPE: 3-4 RPE: 4-5 RPE: 3-4 45-60 mins RPE: 2-3
    Rest Day Training Run Race Pace Run Rest Day Training Run Strength Training Long Run 22 k
    4 6k 3k 6k 7k
    RPE: 3-4 RPE: 4-5 RPE: 3-4 45-60 mins RPE: 2-3
    Rest Day Training Run Race Pace Run Rest Day Training Run Strength Training Long Run 28 k
    5 7k 4k 7k 10 k
    RPE: 3-4 RPE: 4-5 RPE: 3-4 45-60 mins RPE: 2-3
    Rest Day Training Run Race Pace Run Rest Day Training Run Strength Training Long Run 29 k
    6 7k 4k 7k 11 k
    RPE: 3-4 RPE: 4-5 RPE: 3-4 45-60 mins RPE: 2-3
    Rest Day Training Run Race Pace Run Rest Day Training Run Strength Training Long Run 31 k
    7 7k 4k 7k 13 k
    RPE: 3-4 RPE: 4-5 RPE: 3-4 45-60 mins RPE: 2-3
    Rest Day Training Run Race Pace Run Rest Day Training Run Strength Training Long Run 30 k
    8 8k 4k 8k 10 k
    RPE: 3-4 RPE: 4-5 RPE: 3-4 45-60 mins RPE: 2-3
    Rest Day Training Run Race Pace Run Rest Day Training Run Strength Training Long Run 36 k
    9 8k 5k 8k 15 k
    RPE: 3-4 RPE: 4-5 RPE: 3-4 45-60 mins RPE: 2-3
    Rest Day Training Run Race Pace Run Rest Day Training Run Strength Training Long Run 37 k
    10 8k 5k 8k 16 k
    RPE: 3-4 RPE: 4-5 RPE: 3-4 45-60 mins RPE: 2-3
    Rest Day Training Run Race Pace Run Rest Day Training Run Strength Training Long Run 32 k
    11 8k 5k 8k 11 k
    RPE: 3-4 RPE: 4-5 RPE: 3-4 45-60 mins RPE: 2-3
    Rest Day Training Run Rest Day Easy Run Rest Day Easy Run HALF MARATHON 34 k
    12 5k 5k 3k 21 k
    RPE: 3-4 RPE: 2-3 RPE: 2-3 RPE: 5

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