Training Plan
Official BAYSTATE Half Marathon - Plan # 3: Intermediate (30-55 miles) - BUY NOW (16 Weeks)

This is a 16-week Half Marathon plan for intermediate runners who typically average between 30 to 55 miles per week in training.


Only $14.95

Sample Week of Training

Easy Run (5 miles)

5 miles easy
•5 miles easy run. This means keeping heart rate between 60-70 % max.

Easy Run + 8 x 15-sec Strides

Easy Run + Strides
•6 miles easy run, followed by 8 x 15 second strides

Recovery Run (4 miles)

Recovery Run
•4 miles recovery run

Progression Run (6 miles)

Progression Run: 6 miles
•Continuous running. Start your run at your normal pace (60-00% max HR). Pick up 10-15 seconds per mile each mile. Try to finish the last mile at Goal Half Marathon Pace.

Rest Day or Cross Training

•Today you can either rest or do some type of light cross training. Cross training can be swimming, biking, yoga, elliptical or any type of aerobic activity.

Easy Run + Dynamic Drills (5 miles)

Easy Run + Dynamic Drills
•5 miles easy run, followed by dynamic drills

Long Run (8miles) w/ FF

Easy Long Run w/ Fast Finish
•8 miles easy long run. w/ fast last 2 miles.

How It Works

When you purchase this training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. 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.