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City of Oaks Marathon Training Plans 70-80 Miles Per Week Half Marathon
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Training Plan: 70-80 Miles Per Week Half Marathon (12 Weeks)

About This Training Plan

This program is for those runners who have run races of a variety of distances, including the half marathon. The program focuses on keeping mileage between 70 and 80 miles per week with a concentration of half marathon specific type workouts. This is a 12 week training schedule.

This plan includes the Hansons Coaching Training Packet which outlines the philosophy of your training plan and details the various types of workouts you will be doing during your training. This packet contains a race equivalency chart to help you determine correct training paces for your workouts and also includes a dynamic warm up and form drill routine that can be incorporated into your training. In addition to the digital copy of the plan in your training log, a PDF version of the plan is also included.

Who Should Do This Plan

It is recommended that you have previously raced a variety of distances, including the half marathon before beginning this training program. You must also be able to run 70 to 80 miles a week for a 12 week period.

Sample Week Of Training

Run

  • Easy 10 Miles

Speed - 8 x 800m Intervals

  • 3 Mile Warm Up
  • 8 x 800m @ 5k-10k pace with 400m jog rest
  • 2 Mile Cool Down

Run

  • Easy 6 Miles

Run - Half Marathon Pace

  • 3 Mile Warm Up
  • 5 Miles @ Half Marathon Pace
  • 2 Mile Cool Down

Run

  • Easy 10 Miles

Run

  • Easy 10 Miles

Run - Long Run

  • 12 Mile Long Run

How It Works

When you purchase a City of Oaks Marathon training plan, your plan will automatically get loaded into the Final Surge training calendar. 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.

Plan Designed By Coach Luke Humphrey

Luke Humphrey is a professional runner as a member of the Hanson’s-Brooks Distance Project (marathon PR of 2:14) and is also owner of Hansons Coaching Services. Since 2006, Hansons Coaching Services has helped thousands of runners reach their goals. In 2012, Luke published the book Hanson’s Marathon Method, outlining the famous training methods of Kevin and Keith Hanson.

Luke has a B.A.A. and M.S. in Exercise Science as well as being a Certified Clinical Exercise Specialist.

As a professional runner with the Hanson’s Brooks Distance Project, Luke is a 2-time Olympic Trials marathon qualifier (2008 & 2012). In addition, Luke has finished 12th overall at the Chicago Marathon and 11th overall at both the New York City and Boston marathons, including a 5th overall placing at the Rock n’ Roll San Diego Marathon.