4 Weeks Half Marathon Training Plan
This 4-weeks (30 days) half marathon is strictly for semi-amateur athletes and not beginners.
For beginner’s training plans click here
The 4 weeks half marathon training plan.
Monday: morning – 10km easy, evening – 12km moderate
Tuesday: morning – 8km easy, evening – 1x2000m/800m rest + 1x3000m/1200m + 5000m/cool down
Wednesday: morning – 15km recovery evening – gym or cycling / rest
Thursday: morning – 30x200m-300m hill, evening – 10km moderate
Friday: morning – 20x400m/400m, evening – 10km easy run
Saturday: 20km easy run
Sunday: 90min easy run
After every long run ice your legs.
Warm up for all-speed workouts and cool down.
Monday: morning – 12km moderate, evening – 3km easy + 2km moderate + 5km speed + 2km cool down
Tuesday: morning – 10km recovery, evening – 10km easy
Wednesday: morning – 25km moderate, evening – rest (ice your leg after the run)
Thursday: morning – 30x200m/200m (30-35s), evening 5km easy
Friday: morning -10km easy, evening -10km easy run
Saturday: 70 min Tempo run (at your half marathon pace)
After every long run ice your legs..
Warm up for all Speed/Tempo workouts and cool down.