Half Marathon Training Plan Elite

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Below is an 8 week half marathon training plan for elite runners who have high level of experience of interval and hill training, and have completed a significant amount aerobic base training – ideally a history of training a minimum of 50-55miles/week.

Below the training plans is information about recovery periods and target heart rates for each session.

 

Day Week 1 week 2 Week 3 week 4
Monday Rest Day 6M Easy Rest Day Rest Day
Tuesday 4 x 3000m (10k pace) 6 x 1600m (5k pace) 4 x 3000m (10k pace) 6 x 1000m (3K pace)
Wednesday 12M Steady 10M Steady 12M Steady Rest Day
Thursday 8 x Long Hills 2x25mins @
1/2Marathon Pace
8 x Long Hills 6M Steady
Friday 4M Easy Rest Day 4M Easy Rest Day
Saturday 30 min Tempo 4 x 10 min Tempo 30 min Tempo 25 min Tempo
Sunday 18M Easy Pace 16M Easy Pace 18M Easy Pace 14M Easy Pace

 

Day Week 5 week 6 Week 7 week 8
Monday Rest Day 6M Easy Pace Rest Day Rest Day
Tuesday 6 x 2000m (10k pace) 8 x 1200m (5k pace) 6 x 2000m (10k pace) 6 x 800m (5K pace)
Wednesday 12M Steady 10M Steady 12M Steady 6M Easy Pace
Thursday 16 x Tempo Hills 2x25mins @
1/2 Marathon Pace
16 x Tempo Hills 6 x 1000m (1/2
Marathon pace)
Friday 4M Easy Pace Rest Day 3M Easy Pace 3M Easy pace
Saturday 30 min Tempo 4 x 10 min Tempo 30 min Tempo Rest Day
Sunday 18M Easy Pace 18M Easy Pace 16M Easy Pace 1/2 Marathon Pace

 

  • 1) Rest Intervals: 1/2 Marathon/10k pace = 60sec jog rec, 5k pace = 200m jog rec, 3k/mile pace = 400m jog rec
  • 2) Short Hills: 50-60sec up moderate gradient (5k pace), jog down rec
  • 3) Long Hills: 1:45-2:00min up moderate gradient (10k pace), jog down rec
  • 4) Tempo Hills: See tempo Hill section on Hill training page.
  • 5) Tempo: 10mile race pace – approximately 85-90%HRmax, Recoveries = 2-3 mins
  • 6) Half Marathon Tempo: Half Marathon Tempos: – half marathon pace/estimated pace or approximately 85%HRmax, Recoveries = 2-3mins easy.
  • 7) Steady: Approximately 75-80% HRmax
  • 8) Easy: Approximately 70-75% HRmax
  • 9) Warm-up/cool-down: 1-2miles warm-up and cool down for all interval, hill and tempo training.