Half Marathon - Sub 3:00
Plan Length: 8 Weeks
This is a plan for aspiring sub 3 hour half marathon runners. This plan best fits an athlete who wants to complete their first half marathon. This plan is tailored to build up the amount of continuous running
Sample Week of Training
Below is a week of training from this plan which represents the type of workouts you will be doing.
Walk - Walk
30-40 minutes of walking. Doesn't need to be hard or strenuous, just getting into the routine of going outside or getting on the treadmill for activity
Run - Walk - Jog
Working up to 2:00 of jogging. Just like last week Walk 5:00 before jogging for 2:00. 6x 2:00 jogs with 4:00 walk recovery. 5:00 walk cool down.
Planned: 45:00
Rest Day - Rest Day
Take today as a rest day. It's okay be be sore following yesterdays training. If up to it, go for a walk and explore.
Run - Walk - Jog
Working up to 2:00 of jogging. Just like last week Walk 5:00 before jogging for 2:00. 7x 2:00 jogs with 4:00 walk recovery. 5:00 walk cool down.
Planned: 50:00
Walk - Walk
30-40 minutes of walking. Doesn't need to be hard or strenuous, just getting into the routine of going outside or getting on the treadmill for activity
Walk - Walk
30-40 minutes of walking. Doesn't need to be hard or strenuous, just getting into the routine of going outside or getting on the treadmill for activity
Run - Walk - Jog
Working up to 2:00 of jogging. Just like last week Walk 5:00 before jogging for 2:00. 8x 2:00 jogs with 4:00 walk recovery. 5:00 walk cool down.
Planned: 55:00
Other Half Marathon Plans
| Plan Name | # Weeks | |
|---|---|---|
| Half Marathon - Entry Level | 12 weeks | Preview |
| Half Marathon - Sub 1:08 | 16 weeks | Preview |
| Half Marathon - Sub 1:30 | 8 weeks | Preview |
| Half Marathon - Sub 1:30 | 12 weeks | Preview |
| Half Marathon - Sub 1:45 | 16 weeks | Preview |
| Half Marathon - Sub 2:00 | 12 weeks | Preview |
| Half Marathon - Sub 2:00 | 8 weeks | Preview |
| Half Marathon - Sub 2:30 | 12 weeks | Preview |
| Half Marathon - Sub 2:30 | 8 weeks | Preview |
| Half Marathon- Sub 2:30 | 12 weeks | Preview |
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