12 week training cycle for half marathon.

  • This plan assumes that you are already training at a decently high level; i.e. 4+ days a week and can run for 90 minutes forĀ  a long run. If you are not at this level yet, take a few months to slowly and gradually build your mileage to that point. Once you can run 4-5 days a week of 30-60 minutes with a long run of 90 minutes, you are ready to start this plan.
Workout 1 Workout 2 Workout 3
2x 10 minutes @ goal half marathon pace (2-3 minutes recovery) 4-8x 20-30s strides 1:15 long run
5x 4 minutes @ current 10K pace (2 minutes recovery) 6x 30s hills (2-3 minutes recovery) 1:30 long run
3x 10 minutes @ goal half marathon pace (2-3 minutes recovery) 4-8x 20-30s strides 1:30 long run
8x 2 minutes @ current 5K pace (2 minutes recovery) 8x 30s hills (2-3 minutes recovery) 1:45 long run
2x 15 minutes @ goal half marathon pace (3 minutes recovery) 4-8x 20s strides 1:45 long run
4x 5 minutes @ current 10K pace (3 minutes recovery) 6x 60s hills (2-3 minutes recovery) 1:30 long run
3x 12 minutes @ goal half marathon pace (3 minutes recovery) 6-10x 20-30s strides 1:45 long run
6x 3 minutes @ current 5K pace (2 minutes recovery) 8x 60s hills (2-3 minutes recovery) 2:00 long run
2x 15 minutes @ goal half marathon pace (3 minutes recovery) 6-10x 20-30s strides 2:00 long run
5x 6 minutes @ current 10K pace (3 minutes recovery) 6x 90s hills (3-4 minutes recovery) 1:45 long run
2x 20 minutes @ goal half marathon pace (5 minutes recovery) 4-8x 20-30s strides 1:30 long run
2x 10 minutes @ goal half marathon pace (2-3 minutes recovery) 4-8x 20-30s strides RACE – run tuff!

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