Half Marathon Training Schedule - Intermediate Page 3
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4HALF MARATHON TRAINING SCHEDULE - INTERMEDIATE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
W/C
Threshold: warm-up,
Rest OR 30mins
Easy effort Run,
Steady Undulating
10mins + 3 x 8mins
30mins Easy run +
Long Run, 90mins
Cross Training
40mins + Body
Rest + Sports
Run, 45mins but
with 2mins recovery
30mins Cross
with last 20mins @
(focus on upper
Weight Exercises,
Massage
push 4-5 hills up to
jog between efforts
Training
half marathon effort
body and core)
20mins
90%
+ cool down, 10mins
Threshold: warm-up,
Threshold: warm-up,
10mins + 5 x 5mins
10mins + 3 x 10mins
Long Run, 105mins.
Easy effort Run,
with 60seconds
Cross-Train, 40mins
undulating with
Pilates
Rest
Easy conversational
30mins + Stretch
recovery jog
+ Stretch
2mins recovery jog
effort
between efforts +
between efforts +
cool-down, 10mins
cool-down, 10mins
Threshold: warm-up,
40mins Run incl
10mins + 2 x 10mins
Recovery Run,
Easy effort Run,
Long Run, 120mins.
Rest
middle 25mins @
Rest
with 2mins recovery
30mins + Cross-
40mins
Easy conversational
Threshold effort
jog between efforts
Train, 30mins
+ cool-down, 10mins
Threshold: warm-up,
Easy effort Run,
10mins + 5 x 5mins
30mins + Body
with 60seconds
Easy effort Run,
45mins Steady
Long Run, 60mins.
Rest or Pilates
Rest
Weight Exercises,
recovery jog
30mins + Stretch
Undulating Run
Easy conversational
20mins
between efforts +
cool-down, 10mins
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