Level 2 Performance Half Marathon Plan [12 Weeks]

Are you ready to take your half marathon performance to the next level? The Level 2 12-Week Half Marathon Training Plan by Running Explained is designed for runners who want to elevate their training and achieve a strong, confident race day. This plan is your comprehensive guide to not just completing a half marathon but doing so with improved speed, endurance, and race-day strategy.

This plan is for you if...

• You can comfortably run or race a 10k; you have probably run at least one half marathon previously
• You are CURRENTLY comfortable running 25 miles (40 km) per week across 4-5 runs.
• You are looking to build on your existing fitness level and push towards a personal best in the half marathon.

Plan Structure

• Starting Volume: 23 miles/37 km/3hr50min
• Peak Volume: 36 miles/58 km/5hr55min
• Long Run Volume: 8-14 miles/13-23 km
• Runs per Week: 5 runs per week
• Types of Runs per Week: 1-2 workouts per week with remainder of runs at easy effort

What’s Included:

• 12-Week Training Schedule: A meticulously crafted plan with equivalent schedules in miles, kilometers, and time-based training. You can choose the method that best fits your lifestyle and training preferences.
• Easy Effort Foundation: The plan emphasizes running in your easy effort zone to build endurance, improve aerobic capacity, and reduce the risk of injury. You'll learn how to identify and stay within this zone, even as your fitness progresses.

• Structured Progression:

  • Phase 1: You will run 4-5 days per week, including 1-2 optional cross-training sessions to solidify your endurance base and introduce some high-intensity drills and VO2max surges.
  • By Phase 3: The intensity ramps up with more structured speedwork and hill repeats, maintaining the 4-5 days of running per week but with increasingly challenging workouts and fewer easy days. The cross-training remains optional but can be critical for balancing the increased workload.
• Lactate Threshold & Interval Workouts: Targeted sessions to improve your speed and stamina, focusing on your lactate threshold and VO2 max. These workouts are crucial for pushing your performance boundaries.
• Optional Strength Training: Incorporate core and lower body strength training sessions to enhance your overall running performance and reduce injury risk. The plan suggests basic exercises and sets to fit into your routine without overwhelming your weekly mileage.

Extensive Resources:

• Hydration & Fueling Strategies: Detailed advice on how to stay hydrated and fueled during your runs, especially for long training sessions and race day. You’ll learn about electrolyte replacement, carb intake, and how to set up your run fueling plan to your needs.
• Dynamic Warm-Ups & Cool-Downs: Pre-run dynamic warm-ups and post-run cooldown exercises are included to help you prepare for and recover from each session. These routines are designed to enhance performance and support long-term training success.
• Goal-Setting Guidance: Learn how to set realistic and challenging race goals using recent race data and the Pace Calculator. This approach ensures your goals are both achievable and tailored to your current fitness level.
• Run & Workout Execution Details: Step-by-step guidance on how to execute each type of run in your plan, ensuring you get the most out of your training.
• Post-Race Recovery Schedule: A crucial recovery phase following your race to help your body bounce back and prepare for future challenges.

Key Features:

• Flexible Schedule: Flexibility to adapt the training plan to fit your weekly routine, including the option to adjust long run days and training intensity based on your progress and recovery.
• Recovery-Focused: With a strong emphasis on rest and recovery, this plan ensures you’re ready for race day without risking burnout or injury.
• Performance-Fueling Education: Guidance on how to fuel your body for peak performance, including tips on pre-run, in-run, and post-run nutrition.

Why Choose This Plan?

The Level 2 12-Week Half Marathon Training Plan is perfect for runners aiming to push their limits and achieve a new personal best. Whether you’re looking to improve your pace, build endurance, or simply enjoy a structured training program that fits into your life, this plan is designed to help you succeed.

Elevate your half marathon training today and get ready to cross the finish line stronger than ever!