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10 Week

This 10-week training plan outlines a schedule for an intermediate half marathon runner, increasing their weekly mileage from 20km in the first week to 37km in the eighth week, before tapering down. Each week includes runs at an easy pace on Mondays, Tuesdays, Thursdays and Fridays, with a race pace run on Wednesdays. Strength training is scheduled for Saturdays and longer runs are scheduled for Sundays, starting at 7km and building up to a 16km long run.

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466 views1 page

10 Week

This 10-week training plan outlines a schedule for an intermediate half marathon runner, increasing their weekly mileage from 20km in the first week to 37km in the eighth week, before tapering down. Each week includes runs at an easy pace on Mondays, Tuesdays, Thursdays and Fridays, with a race pace run on Wednesdays. Strength training is scheduled for Saturdays and longer runs are scheduled for Sundays, starting at 7km and building up to a 16km long run.

Uploaded by

IggoRZ
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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10 WEEK INTERMEDIATE 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 29 k
4 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
5 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
6 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
7 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
8 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
9 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
10 5k 5k 3k 21 k

RPE: 3-4 RPE: 2-3 RPE: 2-3 RPE: 5

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