Half Marathon training schedule for intermediate runners on 50 miles per week, adapted from Running Dialogue by David Holt
Phase One: Half marathon mileage and strength.
Day one: warmup and cooldown 2 miles each: 5 miles fartlek running = 9 miles
Day two : 15-17 mile easy pace run
Day three: easy 7 mile run
Day four: rest
Day five: Hill repeats...two and a half miles of them = 8 miles
Day six: easy 8 mile run
Day seven: rest
Total mileage is 49-51 per week, for as long as it takes you to get used to
the quantity and the quality of running. It could be 8 weeks or 18 weeks.
Then move to:
Half marathon training: mileage and strength
In Phase two of half marathon training: Day one will alternate between hilly fartlek and hill repeats. Day five becomes your anaerobic threshold run. See,
Half marathon training...anaerobic threshold
Phase Three of half marathon running requires a three week rotation of the fartlek, hills and threshold running on Day one. Day five is a series of interval sessions at 5K to 2 mile race pace. See,
Intervals in half marathon training
Note: Beginner half marathon runners train fast once per week. High intensity runners may train fast three times per week.
Summary of 20 week 10K training schedule for 30 mile per week runners with connections to all 20 weeks
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This page is the basic Half Marathon training schedule for intermediate runners on 50 miles per week, adapted from Running Dialogue by David Holt