Run to the Finish by Amanda Brooks

Author:Amanda Brooks
Language: eng
Format: epub
Publisher: Hachette Books
Published: 2020-03-02T16:00:00+00:00

HALF MARATHON INTERMEDIATE

This plan is best for those looking to crack the Sub–Two-Hour Half Marathon goal or faster. It’s ideal to have a solid base of running behind you to prevent any overuse injuries.

WEEK: 1

MONDAY: Recovery

TUESDAY: 3 miles + hills 1

WEDNESDAY: 5 miles + core workout

THURSDAY: 3 miles + hills 1

FRIDAY: 30-minute strength or rest

SATURDAY: 3 miles

SUNDAY: 6 miles

TOTAL: 20

WEEK: 2

MONDAY: Recovery

TUESDAY: 3 miles + hills 2

WEDNESDAY: 5 miles + upper body/core workout

THURSDAY: 3 miles + hills 1

FRIDAY: 30-minute strength or rest

SATURDAY: 3 miles 1 easy 1 GHMP 1 easy

SUNDAY: 8 miles

TOTAL: 22

WEEK: 3

MONDAY: Recovery

TUESDAY: 3 miles + upper body/core workout

WEDNESDAY: 6 miles—speed play 1 x 1

THURSDAY: 3 miles

FRIDAY: 30-minute strength or rest

SATURDAY: 3 miles

SUNDAY: 9 miles progression

TOTAL: 24

WEEK: 4

MONDAY: Recovery

TUESDAY: 5 miles + hills 2

WEDNESDAY: Cross-training or easy 3 + full-body strength

THURSDAY: 4 miles—fartleks 5 x 1 minute

FRIDAY: Full-body strength or rest

SATURDAY: 4 miles

SUNDAY: 10 miles 2 warm-up 2 GHMP 2 easy 2 HMP 2 easy

TOTAL: 26

WEEK: 5

MONDAY: Recovery

TUESDAY: 4 miles + full-body strength

WEDNESDAY: 6 miles + fartleks 6 x 1 minute

THURSDAY: 30 min cross-train

FRIDAY: Rest

SATURDAY: 3 miles

SUNDAY: 8 miles

TOTAL: 21

WEEK: 6

MONDAY: Recovery

TUESDAY: 5 miles + hills 1

WEDNESDAY: 4 miles + full-body strength

THURSDAY: 5 miles: speed play 2

FRIDAY: 30 min strength or rest

SATURDAY: 3 miles

SUNDAY: 11 miles: middle 4 miles at GHMP

TOTAL: 28

WEEK: 7

MONDAY: Recovery

TUESDAY: 4 miles + full-body strength

WEDNESDAY: 6 miles: fartleks 5 x 2 minutes

THURSDAY: 4 miles

FRIDAY: Full-body strength or rest

SATURDAY: 4 miles

SUNDAY: 12 miles: last 2 miles hard effort

TOTAL: 30

WEEK: 8

MONDAY: Recovery

TUESDAY: 4 miles + full-body strength

WEDNESDAY: 7 miles 2 mile warm-up, 3 miles GHMP, 2 mile cooldown

THURSDAY: 5 miles

FRIDAY: Full-body strength or rest

SATURDAY: 4 miles

SUNDAY: 13 miles

TOTAL: 33

WEEK: 9

MONDAY: Recovery

TUESDAY: 3 miles

WEDNESDAY: 5 miles + hills 2

THURSDAY: Full body strength

FRIDAY: Rest

SATURDAY: 3 miles

SUNDAY: 9 miles: last two miles hard effort

TOTAL: 20

WEEK: 10

MONDAY: Recovery

TUESDAY: 5 miles + upper-body/core workout

WEDNESDAY: 8 miles: progression

THURSDAY: 4 miles

FRIDAY: Full-body strength or rest

SATURDAY: 3 miles

SUNDAY: 15 miles

TOTAL: 35

WEEK: 11

MONDAY: Rest

TUESDAY: 3 miles + core workout

WEDNESDAY: 1 mile warm-up: speed play 1 round, 1-mile cool down

THURSDAY: 5 miles

FRIDAY: Full-body strength or rest

SATURDAY: 3 miles

SUNDAY: 8 miles

SATURDAY: 22

WEEK: 12

MONDAY: Rest

TUESDAY: 5 miles with 5 x 20 seconds hard effort

WEDNESDAY: Yoga, core, or rest

THURSDAY: 3 miles with 3 x 30 hard effort

FRIDAY: Rest—1-mile shakeout

SATURDAY: RACE DAY

SUNDAY: Recover like a champ

TOTAL: 20.1

* In this plan, it’s optional to add in 30 minutes of cardio on Friday strength-training days.

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