Half Marathon 31 - 47 MILES

A 12 week plan designed for runners who want to reach their peak form for a half marathon race. If you have been running fewer than 25 miles per week, you should
follow the base training plan for building up to 30 miles per week.

The primary focus of the plan is to improve your Lactate pace through tempo, lactate intervals, and long progression runs. Secondary priorities include
increasing long runs and overall mileage.

Start Date: September 4 Set the starting date in cell C2. Rows 3 will automatically update with the correct dates and days of the week.

Week MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

General Aerobic +
Lactate Threshold
Speed
Rest or Cross-Training Rest or Cross-Training Rest or Cross-Training Endurance
Endurance
7 miles total: Warmup.
6 miles @ 75 - 85% CP,
Not running is just as Not running is just as Main set: 14 mins @ Not running is just as 10 miles @ 80 - 90% CP
in the middle, do 8 x 8 miles @ 80 - 90% CP
important as fitting in important as fitting in 100% CP, 4 minutes jog, important as fitting in
100m strides
that long run. Rest days that long run. Rest days 12 mins @ 100% CP. that long run. Rest days A easy longer run at the
Being able to push
1 help strengthen your help strengthen your Cool down. help strengthen your low end of Zone 2. This
A certain repetition of power just under
body, sharpen your body, sharpen your body, sharpen your should be a nice
short and maximal threshold for sustained
focus, and reinvigorate focus, and reinvigorate Sustained tempo efforts focus, and reinvigorate comfortable pace, well
efforts with the goal to periods is an essential
your spirit so that you your spirit so that you help build endurance your spirit so that you below the pace of the
increase neuromuscular physiological skill for the
actually want to keep actually want to keep and economy. This actually want to keep speedwork you have
recruitment and half marathon racer.
training. training. should be a comfortably training. been doing.
maximum specific
uncomfortable pace.
strength
General Aerobic + Speed
Lactate Threshold
7 miles @ 75 - 85% CP, Rest or Cross-Training Rest or Cross-Training Endurance
Endurance
in the middle, do 6 x 10 8 miles total: Warmup.
Rest or Cross-Training
second uphill sprint Not running is just as Main set: 18 mins @ Not running is just as 11 miles @ 80 - 90% CP
8 miles @ 80 - 90% CP
followed by 6 * 100m important as fitting in 100% CP, 4 minutes jog, important as fitting in
The big reason you need
strides that long run. Rest days 12 mins @ 100% CP. that long run. Rest days A easy longer run at the
the rest day is for Being able to push
2 help strengthen your Cool down. help strengthen your low end of Zone 2. This
recovery and power just under
A certain repetition of body, sharpen your body, sharpen your should be a nice
recuperation. Every time threshold for sustained
short and maximal focus, and reinvigorate Sustained tempo efforts focus, and reinvigorate comfortable pace, well
you run, your body has periods is an essential
efforts with the goal to your spirit so that you help build endurance your spirit so that you below the pace of the
to adapt to get stronger. physiological skill for the
increase neuromuscular actually want to keep and economy. This actually want to keep speedwork you have
half marathon racer.
recruitment and training. should be a comfortably training. been doing.
maximum specific uncomfortable pace.
strength
Progression Long
General Aerobic + Speed
Lactate Threshold
Rest or Cross-Training Rest or Cross-Training 12 miles. Increase your
8 miles @ 75 - 85% CP, Endurance
8 miles total: Warmup. power steadily
in the middle, do 6 * 12
Not running is just as Main set: 18 mins @ Not running is just as throughout the run, last
Rest or Cross-Training uphill sprint followed by
9 miles @ 80 - 90% CP
important as fitting in 100% CP, 4 minutes jog, important as fitting in 2 miles @ CP.
6 * 100m strides
that long run. Rest days 15 mins @ 100% CP. that long run. Rest days
If you don’t have time to Being able to push
3 help strengthen your Cool down. help strengthen your Time for some
recharge, it can lead to A certain repetition of power just under
body, sharpen your body, sharpen your progressively strong
staleness and general short and maximal threshold for sustained
focus, and reinvigorate Sustained tempo efforts focus, and reinvigorate aerobic effort, we will
apathy about training. efforts with the goal to periods is an essential
your spirit so that you help build endurance your spirit so that you start out slow and build
increase neuromuscular physiological skill for the
actually want to keep and economy. This actually want to keep speed during the
recruitment and half marathon racer.
training. should be a comfortably training. workout. Hang on!
maximum specific
uncomfortable pace.
strength

General Aerobic + Speed

Rest or Cross-Training Rest or Cross-Training Rest or Cross-Training
8 miles @ 75 - 85% CP, 2 Endurance General Aerobic General Aerobic
sets of 5 x 150 strides.
Not running is just as Not running is just as Not running is just as
Easy jog for 250 meters 7 miles @ 80 - 90% CP 8 miles @ 75 - 85% CP 9 miles @ 75 - 85% CP
important as fitting in important as fitting in important as fitting in
between repeats and 4
that long run. Rest days that long run. Rest days that long run. Rest days
minutes between sets, Being able to push A nice steady block of A nice steady block of
4 help strengthen your help strengthen your help strengthen your
power just under sustained base running sustained base running
body, sharpen your body, sharpen your body, sharpen your
Short burst today, short threshold for sustained at the low end of Zone 2. at the low end of Zone 2.
focus, and reinvigorate focus, and reinvigorate focus, and reinvigorate
intervals well above your periods is an essential Add in some strides to Add in some strides to
your spirit so that you your spirit so that you your spirit so that you
half marathon power, physiological skill for the keep the feeling of keep the feeling of
actually want to keep actually want to keep actually want to keep
with much less rest than half marathon racer. speed in your legs. speed in your legs.
training. training. training.
before. You will feel
these tomorrow!
Progression Long
Lactate Threshold General Aerobic + Speed
Rest or Cross-Training 12 miles. Increase your
Endurance Recovery
8 miles total: Warmup. 7 miles @ 75 - 85% CP, power steadily
Rest or Cross-Training
Main set: 20 mins @ Not running is just as in the middle, do 10 * throughout the run, last
9 miles @ 80 - 90% CP 4 miles < 80% CP
100% CP, 4 minutes jog, important as fitting in 100m strides 3 miles @ CP.
The big reason you need
16 mins @ 100% CP. that long run. Rest days
the rest day is for Being able to push You have done a lot of
5 Cool down. help strengthen your A certain repetition of Time for some
recovery and power just under great work. Make sure
body, sharpen your short and maximal progressively strong
recuperation. Every time threshold for sustained you relax on these easy
Sustained tempo efforts focus, and reinvigorate efforts with the goal to aerobic effort, we will
you run, your body has periods is an essential runs and just keep the
help build endurance your spirit so that you increase neuromuscular start out slow and build
to adapt to get stronger. physiological skill for the legs moving and blood
and economy. This actually want to keep recruitment and speed during the
half marathon racer. flowing.
should be a comfortably training. maximum specific workout. Hang on!
uncomfortable pace. strength
 VO2Max
General Aerobic + Speed
9 miles total: Warmup.
Main set: 6 x 1000m @
8 miles @ 75 - 85% CP, Rest or Cross-Training Endurance
Endurance 100% - 105% 5K power, Recovery
in the middle, do 6 x 10
jog 50% - 90% interval
second uphill sprints Not running is just as 12 miles @ 80 - 90% CP
Rest or Cross-Training 9 miles @ 80 - 90% CP time recovery. Cool 5 miles < 80% CP
followed by 6 x 100m important as fitting in
down.
strides that long run. Rest days A easy longer run at the
If you don’t have time to Being able to push You have done a lot of
6 help strengthen your low end of Zone 2. This
recharge, it can lead to power just under Time for some speed great work. Make sure
A certain repetition of body, sharpen your should be a nice
staleness and general threshold for sustained work! You will be doing you relax on these easy
short and maximal focus, and reinvigorate comfortable pace, well
apathy about training. periods is an essential some intervals at high runs and just keep the
efforts with the goal to your spirit so that you below the pace of the
physiological skill for the power, with a longer rest legs moving and blood
increase neuromuscular actually want to keep speedwork you have
half marathon racer. period in between. This flowing.
recruitment and training. been doing.
will start to get your
maximum specific
body used to doing
strength
some fast running and
help build speed.
Progression Long
General Aerobic + Speed
Rest or Cross-Training Lactate Threshold Rest or Cross-Training 13 miles. Increase your
Endurance Recovery
8 miles @ 75 - 85% CP, power steadily
Not running is just as 9 miles total: Warmup. Not running is just as in the middle, do 10 x throughout the run, last
10 miles @ 80 - 90% CP 5 miles < 80% CP
important as fitting in Main set: 38 mins @ important as fitting in 100m strides 3 miles @ CP.
that long run. Rest days 100% CP. Cool down. that long run. Rest days
Being able to push You have done a lot of
7 help strengthen your help strengthen your A certain repetition of Time for some
power just under great work. Make sure
body, sharpen your Sustained tempo efforts body, sharpen your short and maximal progressively strong
threshold for sustained you relax on these easy
focus, and reinvigorate help build endurance focus, and reinvigorate efforts with the goal to aerobic effort, we will
periods is an essential runs and just keep the
your spirit so that you and economy. This your spirit so that you increase neuromuscular start out slow and build
physiological skill for the legs moving and blood
actually want to keep should be a comfortably actually want to keep recruitment and speed during the
half marathon racer. flowing.
training. uncomfortable pace. training. maximum specific workout. Hang on!
strength

General Aerobic + Speed

8 miles @ 75 - 85% CP,

Rest or Cross-Training 8k - 10k tune up race Endurance
in the middle, do 2 sets General Aerobic Recovery
Rest or Cross-Training of 4 x 150m strides with
Not running is just as 10 miles total including 10 miles @ 80 - 90% CP
250m jog recovery and 4 7 miles @ 75 - 85% CP 3 miles < 80% CP
important as fitting in warmup, race, cool
The big reason you need minutes jog recovery
that long run. Rest days down. A easy longer run at the
the rest day is for between sets A nice steady block of You have done a lot of
8 help strengthen your low end of Zone 2. This
recovery and sustained base running great work. Make sure
body, sharpen your Here we go, full on 10k should be a nice
recuperation. Every time A certain repetition of at the low end of Zone 2. you relax on these easy
focus, and reinvigorate as fast as you can go. comfortable pace, well
you run, your body has short and maximal Add in some strides to runs and just keep the
your spirit so that you This run will help us below the pace of the
to adapt to get stronger. efforts with the goal to keep the feeling of legs moving and blood
actually want to keep estimate your future half speedwork you have
increase neuromuscular speed in your legs. flowing.
training. marathon race power. been doing.
recruitment and
maximum specific
strength
VO2Max

10 miles, 2 * (2 * 1000m
Rest or Cross-Training Endurance
General Aerobic Endurance + 800) @ 100% - 105% Recovery
5K power, jog 50% - 90%
Not running is just as 14 miles @ 80 - 90% CP
Rest or Cross-Training 8 miles @ 75 - 85% CP 11 miles @ 80 - 90% CP interval time recovery. 4 miles < 80% CP
important as fitting in
that long run. Rest days A easy longer run at the
If you don’t have time to A nice steady block of Being able to push Time for some speed You have done a lot of
9 help strengthen your low end of Zone 2. This
recharge, it can lead to sustained base running power just under work! You will be doing great work. Make sure
body, sharpen your should be a nice
staleness and general at the low end of Zone 2. threshold for sustained some intervals at high you relax on these easy
focus, and reinvigorate comfortable pace, well
apathy about training. Add in some strides to periods is an essential power, with a longer rest runs and just keep the
your spirit so that you below the pace of the
keep the feeling of physiological skill for the period in between. This legs moving and blood
actually want to keep speedwork you have
speed in your legs. half marathon racer. will start to get your flowing.
training. been doing.
body used to doing
some fast running and
help build speed
General Aerobic + Speed

8 miles @ 75 - 85% CP,

Rest or Cross-Training Rest 8k - 10k tune up race Endurance
in the middle, do 2 sets General Aerobic Recovery
of 4 x 150m strides with
Not running is just as Not running is just as 10 miles total including 10 miles @ 80 - 90% CP
250m jog recovery and 4 7 miles @ 75 - 85% CP 3 miles < 80% CP
important as fitting in important as fitting in warmup, race, cool
minutes jog recovery
that long run. Rest days that long run. Rest days down. A easy longer run at the
between sets A nice steady block of You have done a lot of
10 help strengthen your help strengthen your low end of Zone 2. This
sustained base running great work. Make sure
body, sharpen your body, sharpen your Here we go, full on 10k should be a nice
A certain repetition of at the low end of Zone 2. you relax on these easy
focus, and reinvigorate focus, and reinvigorate as fast as you can go. comfortable pace, well
short and maximal Add in some strides to runs and just keep the
your spirit so that you your spirit so that you This run will help us below the pace of the
efforts with the goal to keep the feeling of legs moving and blood
actually want to keep actually want to keep estimate your future half speedwork you have
increase neuromuscular speed in your legs. flowing.
training. training. marathon race power. been doing.
recruitment and
maximum specific
strength
VO2Max
General Aerobic + Speed
9 miles, 2 x 1200m, 2 x
6 miles @ 75 - 85% CP,
Recovery 1000, 1 x 800 @ 100% - Endurance
in the middle, do 2 sets Recovery
105% 5K power, jog 50%
Rest or Cross-Training of 6 x 100m strides with Rest or Cross-Training
4 miles < 80% CP - 90% interval time 10 miles @ 80 - 90% CP
150m jog recovery and 4 3 miles < 80% CP
recovery.
The big reason you need minutes jog recovery The big reason you need
After a hard week last A easy longer run at the
the rest day is for between sets the rest day is for You have done a lot of
11 week, it is time to unload Time for some speed low end of Zone 2. This
recovery and recovery and great work. Make sure
some of that fatigue. work! You will be doing should be a nice
recuperation. Every time A certain repetition of recuperation. Every time you relax on these easy
Take it easy while some intervals at high comfortable pace, well
you run, your body has short and maximal you run, your body has runs and just keep the
keeping time on the legs power, with a longer rest below the pace of the
to adapt to get stronger. efforts with the goal to to adapt to get stronger. legs moving and blood
and keeping your run period in between. This speedwork you have
increase neuromuscular flowing.
frequency up will start to get your been doing.
recruitment and
body used to doing
maximum specific
some fast running and
strength
help build speed
 Recovery Recovery

5 miles < 80% CP 4 miles < 80% CP

Rest or Cross-Training
Really easy runs are Really easy runs are
Race Pace + Speed
The big reason you need important for keeping important for keeping
the rest day is for your frequency up and your frequency up and
12 7 miles with 4 x 100m Rest Goal Race
recovery and the body’s rhythm the body’s rhythm
strides then 1 mile @
recuperation. Every time flowing. Do not push the flowing. Do not push the
HM target power
you run, your body has pace here. Just relax pace here. Just relax
to adapt to get stronger. and keep the legs and keep the legs
turning over. These sorts turning over. These sorts
of runs reduce the of runs reduce the
pounding. pounding.

NOTES TO DO