Updated December 30, 2024 04:59PM
Bring on the Challenge with this Half Marathon Training Plan
This plan is the perfect way to build aerobic capacity but still challenge yourself from a speed perspective.
(Photo: Getty Images)
Half marathon training has a lot of similarities to marathon training, because it’s still a highly aerobic event, says coach and Olympic Trials finalist Rebeka Stowe. This time, though, “you’re going to be doing a touch more lactate threshold work—working at 90 to 92 percent of your max effort—because it’s important to train your body to process waste efficiently,” she says. This plan is the perfect way to build aerobic capacity but still challenge yourself from a speed perspective. You’ll find the PDF below and a table below that for easy reading.
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10-Week Half Marathon Training Plan
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| PT / Endurance Focused Lift | 30 min or OFF | 6-8 x 400m @ HM-10K [half marathon to 10K pace] w/ 400m jog recovery | PT / Endurance Focused Lift | 30 min run or 45 - 60 min cross-train | 75 - 90 min | 30 min or OFF |
| PT / Endurance Focused Lift | 30 min or OFF | 4-6 x 800m @ HM w/ 2 min jog recovery | PT / Endurance Focused Lift | 30 min run or 45 - 60 min cross-train | 75 - 90 min | 30 min or OFF |
| PT / Endurance Focused Lift | 30 min or OFF | 3-5 x 1 mile @ M-HM w/ 1 min walk recovery | PT / Endurance Focused Lift | 30 min run or 45 - 60 min cross-train | 75 - 90 min | 30 min or OFF |
| PT / Endurance Focused Lift | 30 min or OFF | 45 min run | PT / Endurance Focused Lift | 30 min run or 45 - 60 min cross-train | 10 miles | 30 min or OFF |
| PT / Endurance Focused Lift | 30 - 40 min or OFF | 10 - 12 x 45 sec hill w/ jog down recovery | PT / Endurance Focused Lift | 30 min run or 45 - 60 min cross-train | 12 miles | 30 - 40 min of OFF |
| PT / Endurance Focused Lift | 30 - 40 min or OFF | 25-35 min Continuous @ M | PT / Endurance Focused Lift | 30 min run or 45 - 60 min cross-train | 14 miles | 30 - 40 min of OFF |
| PT / Endurance Focused Lift | 30 - 45 min or OFF | 8 -10 x 60 sec hill w/ jog down recovery | PT / Endurance Focused Lift | 30 min run or 45 - 60 min cross-train | 12 miles | 30 - 45 min of OFF |
| PT / Endurance Focused Lift | 30 - 45 min or OFF | 45 min run | PT / Endurance Focused Lift | 30 min run or 45 - 60 min cross-train | 10 miles | 30 - 45 min of OFF |
| PT / Endurance Focused Lift | 30 - 40 min or OFF | 8-10 x 400m @ 10K-5K w/ 400m jog recovery | PT / Endurance Focused Lift | 30 min run or 45 - 60 min cross-train | 8 miles | 30 - 40 min or OFF |
| PT / Endurance Focused Lift | 30 - 40 min or OFF | 3- 4 x 5 min @ HM w/ 1 min | PT / Endurance Focused Lift | 30 min run or 45 - 60 min cross-train | 13.1 miles | 30 min or OFF |
