Training Plan: 2019 NAZ Elite Intermediate Half Marathon Plan (12 Weeks)

Purchase This Plan - $29.99

About This Training Plan

This is our intermediate half marathon plan. It is based on the exact training used by HOKA NAZ Elite athletes like Scott Fauble (1:02:18 PR) and Aliphine Tuliamuk (2018 USAT National Half Marathon Champion).

Who Should Do This Plan

If you’re someone who has high goals and typically trains between 50 and 70 miles a week, then this plan is perfect for you. We suggest having done at least 4-8 weeks of base training before beginning this 12-week plan. You'll need to comfortably be at about 50 miles a week with a 12-14 mile weekly long run before tackling this training segment.

Sample Week Of Training

Run - Easy Run

  • 8 miles easy

Run - Easy Run + Strides

  • 6 miles easy

Run - Tempo Run

  • 2 mile warm-up
  • 2 miles at goal half marathon pace with 5 minutes rest
  • 3 x 1 mile at 30-minute race pace with 2 minutes recovery (5 minutes after the third one)
  • 2 miles at goal half marathon pace
  • 2 mile cool-down

Run - Easy Run

  • 10 miles easy

Run - Leg Speed (10 x 20 seconds)

  • 4 mile warm-up
  • 10 x 20 seconds hard, 1 minute easy
  • 4 mile cool-down

Run - Easy Run

  • 8 miles easy

Run - Steady State Run

  • 3 mile warm-up
  • 12 miles at goal marathon pace
  • 2 mile cool-down
  • This is a staple of our "training diet." We do it in all of our half marathon and marathon segments.
  • Watch us run 16 miles at goal marathon pace 3 weeks before the 2016 Olympic Trials Marathon:

How It Works

When you purchase a NAZ Elite training plan, your plan will automatically get loaded into the Final Surge training calendar. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

Plan Designed By Coach Ben Rosario

Ben Rosario is the head coach of the HOKA ONE ONE Northern Arizona Elite team in Flagstaff, Arizona. The HOKA NAZ Elite athletes have won multiple National Championships, produced five top-7 finishes at the 2016 Olympic Trials and run world class times in the half marathon and marathon.

In addition to his work with professional athletes Ben worked with runners of all ages and abilities from eight-year-olds to eighty-year-olds during his six years as co-owner of Big River Running Company, a run-specialty store in his hometown of Saint Louis. In 2015 he co-authored a book on high school coaching called Tradition Class Pride: Building a Cross Country Dynasty with his own high school coach, Jim Linhares.

Ben's own running career included PRs of 4:03 for the mile and 2:18 for the marathon. Follow NAZ Elite on Twitter: @NAZ_Elite and Coach Ben at: @BenRosario1

If you have any questions about Training Plans or the functionality we offer, please don't hesitate to contact us at anytime.