This 7-Week, 6 day/week training program is sport-specifically designed to prepare relatively fit athletes to run a Half Marathon. This training program has 3 general objectives:
- Increase speed over ground
- Increase running-specific leg strength, core strength, and upper body strength
- Increase running aerobic base and efficiency for longer distance runs
This training plan deploys multiple running assessments, (3 and 6-mile) and uses assessment performance for the follow-on progressions. In this way, the plan automatically “scales” to the incoming running fitness and speed of each individual athlete.
This is Version 1 of this plan, built in April 2019.
Speed Over Ground Work
This 7-week training deploys multiple 3-mile and 6-mile running assessments and uses the athlete’s assessment time to dictate paces for follow-on, shorter, fast intervals, and longer easy-paced runs.
- Weeks 1-3 deploy 3-mile running assessments and 1-mile repeats based upon your assessment times
- Weeks 4-7 deploy 6-mile running assessments and 2-mile repeats based upon your assessment times
Aerobic Base/Longer Runs
While the Speed Over Ground work in the plan is anchored in 3 to 4 week blocks, the plan’s easy pace, longer run volume increases throughout the plan and the pace is based upon your most recent speed over ground assessment.
You’ll run easy, long distance two times/week on back to back days (Friday and Saturday). These easy runs start at 5 miles on week one and progress to 9 miles on week 6.
Total running volume in the plan begins at 18 miles total in Week 1 and finishes at 28 miles total on week 15.
MTI Running Calculator
This plan deploys assessments and then bases your fast interval work and easy distance work on your assessment results using the MTI Running Calculator.
This training plan includes focused, running-specific leg, mid-section and upper body strength training deploying bodyweight and/or dumbbells.
This program is designed to be completed as a stand-alone program, but it can also be completed concurrently a strength-focused MTI or other strength training program by starting this plan on Week 6 and dropping the Tuesday and Thursday strength days from this training program.
Too complete this training plan concurrently with a strength-focused plan, either do 2-a-days (gym-based strength in the AM, running program in the PM) or by alternating training days (gym-based strength Monday, running program Tuesday, gym-based strength Wednesday, etc.)
- Monday: Assessment or Speed over Ground Intervals
- Tuesday: Strength Training
- Wednesday: Speed over Ground Intervals
- Thursday: Strength Training
- Friday: Easy Distance Run
- Saturday: Easy Distance Run
What is the Required Equipment?
- Stop Watch
- Pair of Dumbbells (15# for women, 25# for men)
- Foam Roller
How Long do the Sessions Last?
60-120 minutes depending upon your running pace. Longest days will be the Friday and Saturday long easy runs.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
You can access the plan via username and password either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.