Half Marathon Training Schedule - Intermediate Page 2
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4HALF MARATHON TRAINING SCHEDULE - INTERMEDIATE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
W/C
Threshold: warm-up,
Kenyan Hills: warm-
10mins + 6 x 4 mins
up, 10mins + 3 x 8
Easy effort Run,
Long Run, 90mins.
Easy effort Run,
with 60seconds
mins with 2mins
Cross-Train, 30mins
30mins + Cross-
REST
Easy conversational
30mins
recovery jog
recovery jog
Train, 30mins
effort
between efforts +
between efforts +
cool-down, 10mins
cool-down, 10mins
Threshold: warm-up,
Kenyan Hills: warm-
10mins + 4 x 6 mins
up, 10mins + 3 x 8
Easy effort Run,
Long Run, 90mins.
Easy effort Run,
with 60seconds
mins with 2mins
Cross-Train, 30mins
40mins + Cross-
REST
Easy conversational
30mins
recovery jog
recovery jog
Train, 30mins
effort
between efforts +
between efforts +
cool-down, 10mins
cool-down, 10mins
Threshold: warm-up,
45mins Run: 15mins
10mins + 4 x 6mins
Easy effort Run,
Long Run, 90 mins.
Easy effort Run,
Easy + 15mins
with 60seconds
Pilates
40mins + Pilates or
REST
Easy conversational
35mins
Threshold + 15 mins
recovery jog
Cross-Train, 30mins
effort
Easy
between efforts +
cool-down, 10mins
Threshold: warm-up,
10mins + 4 x 4mins
10 mins easy, 10
with 90seconds
Easy effort Run,
20mins easy run
Rest
mins threshold, 10
Rest
10 km Race
recovery jog
30mins + Stretch
and stretch
mins easy
between efforts +
cool-down, 10mins
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