6 Week Half Marathon Training Plan - That Running Guy
Intro
This is a quick summary of “6 Week Half Marathon Training Plan” from That Running Guy. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.
Key Points
- The plan is built 90% easy‑pace endurance (Zone 2) and 10% faster work to keep the legs turning over.
- Weekly layout starts with a long run on Sunday, easy runs on Tuesday and Thursday, a strength/weakness day on Wednesday, and a faster “park‑run” day on Saturday.
- Rest days are built in after the long run and after the harder Saturday session to protect a 48‑year‑old returning from injury.
- All distances are in miles (e.g., 12‑15 mi long run, 10 mi easy runs).
Workout Example (Typical Week 1‑5)
| Day | Session | Details |
|---|---|---|
| Sunday | Long Run | Easy Zone 2 pace, 12‑15 mi (feel‑out distance to gauge recovery). |
| Monday | Rest | Recovery after long run. |
| Tuesday | Easy Run | 10 mi at comfortable Zone 2 pace. |
| Wednesday | Strength / Weakness | Glutes, hamstrings, core work (body‑weight or light resistance). No running. |
| Thursday | Easy Run | 10 mi easy Zone 2. |
| Friday | Rest | Recovery before Saturday effort. |
| Saturday | Faster Run (Park‑run) | Treat as a race: start with tempo pace for the first 2 mi, finish with interval effort (e.g., 1 km at 5K‑pace + 10 s, 3 min recovery, repeat 2‑3 times). Adjust to about 3:45 / km (~6:00 / mi) if that matches your VDOT. |
Race‑Week Taper (Week 6)
- Monday: Rest
- Tuesday‑Friday: Easy runs of 3‑4 mi each day
- Saturday: Rest
- Sunday: Race day – aim for PB!
Closing Note
Give this 6‑week plan a try and tweak the paces to match your own VDOT or recent race times using the Pacing app. The structure is flexible, so feel free to swap a rest day or shorten a run if you need extra recovery. Happy training, and don’t forget to watch the full video for Chris’s personal insights and motivation!
References
- 6 Week Half Marathon Training Plan - YouTube (YouTube Video)
Workout - Tempo & 5k Pace Repeats
- 12min @ 6'30''/km
- 0.0mi @ 7'30''/mi
- 3min @ 7'30''/km
- 3 lots of:
- 1.0km @ 3'50''/km
- 3min rest
- 12min @ 6'30''/km
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