If you're an experienced runner who's comfortable running 6 miles or more (and have a couple half-marathons under your belt already), this plan is for you. It's designed for individuals who are trying to improve their half-marathon times, even when you only have six weeks to train.
5K Pace Interval Run: Warm up with a 10 to 15-minute easy run. Run the assigned number of intervals followed by the corresponding rest intervals (RI). Cool down with a 10-minute easy run.
Hill Repeats: Warm up with a 10 to 15-minute easy run. Run up a hill (at least 6 percent incline on treadmill) for 90 seconds at a hard run (80 to 90 percent max effort). Jog or walk downhill. Cool down with a 10-minute easy run.
Tempo Run: Warm up with a 10 to 15-minute easy run. Run the assigned time at a 10K pace. Cool down with a 10-minute easy run.
CP: Conversation Pace. Run at an easy pace where you would be able to hold a conversation.
Strength Training: Complete the following circuits for a total-body strength workout.
Circuit 1: Complete three times through, then move on to the next circuit.
Squats : 12-15 reps (bodyweight or weighted depending on fitness level)
Pushups : 15-20 reps
Standing Rows : 15-20 reps
Plank : 30 seconds
Circuit 2: Complete three times through.
Walking Lunges : 20 reps (bodyweight or weighted depending on fitness level)
Pull-Ups : 12-15 reps (bodyweight or assisted depending on fitness level)
Medicine Ball Reverse Woodchops : 12-15 reps each direction
Side Plank : 30 seconds each side
Single-Leg Reach: 15 reps