Competitive Half Marathon - 20 Weeks for Intermediate / Advanced Runners

Average Weekly Training Hours 03:06
Training Load By Week
Average Weekly Training Hours 03:06
Training Load By Week

The Distance AthsAustLogo

THE DISTANCE COACHING

AN EDUCATED APPROACH TO RUNNING PROGRAM DESIGN



The Distance So, you want to run a strong Half Marathon? Not sure how to train for it? This program is for you.

This program assumes that you already run regularly - you have already done some 10km events and at least one half marathon, and can currently manage training runs of up to 15km.


ABOUT US:

aboutus

With a passion for anatomy and the physiology of exercise, our head coach is an accomplished age group Marathon and Cross Country runner, Ironman Triathlete and 2 time World Championship representative. He is an accredited Lvl 2 Advanced Athletics Australia running coach, former Athletics Australia course facilitator and holds a B.App.Sci. (Human Movement) and Post Grad.Dip. (Exercise Science)

If you ever need clarification, feel free to email any questions via our website: www.thedistancecoaching.com or direct email coaching@thedistancecoaching.com


WHAT TO EXPECT FROM THIS PROGRAM

This program is a 20 week lead in. It progresses quite conservatively, and there is an emphasis throughout this program on teaching you pacing and consistency, both of which are critical to training and racing.

This plan progresses through 3 weeks of general conditioning to prepare you and introduce you to sessions you can expect throughout the 15 week Half Marathon specific phase (which will see your longest run of 22km and longest total week of 53.5km). Nearing your event the program will enter a 2 week taper.

During the 15 week specific block, you will benefit from a Recovery week every 3rd week.

At The Distance, our running programs are designed using training fundamentals proven to enhance performance. Inserted strategically each week are various forms of aerobic, anaerobic and high intensity running specific training sessions.

SOME TIPS

At The Distance, we fundamentally believe in teaching our athletes the art of pacing. This program is based around Perceived Feel of effort rather than Heart Rate or speed. Every single session specifies a pace/effort that you should complete it at. If you change the pace/effort of the prescribed session, you will change the physiological outcome of the session.

Consistency is the key to this program. Most weeks have 3 recovery days per week. This program will get you to the start line in

Sample Day 2
0:40:00
4.66mi
Conditioning - 5x5min as ( 4min E, 1min walk)

First session of the program! Welcome!

Today you have:

10min E warm up
5x 5min as (4min E , 1min walk),
5min E cool down

Emphasis on the session DURATION rather than the distance.

Sample Day 4
0:50:00
5.59mi
Conditioning Efforts - 3km, 2km, 1km

10min Easy warm up
4x100m Strides

3km, 2km, 1km Tempo - M pace
with 3min walk between each rep

5-10min E cool down
Stretch

Sample Day 7
0:50:00
5.9mi
Conditioning Run - 20min of 30/30

Conditioning Run:

15min E pace warm up, include 3x20sec strides in last 5min of warm up.
20min as 30sec M/S pace, 30sec E pace
15min E pace

Sample Day 9
0:46:00
4.35mi
Conditioning - 6x6min as ( 5min M, 1min walk) + 5min M/S

10min E warm up
6x 6min as (5min M , 1min walk), then
5min steady run @ M/S pace
5min E cool down

Emphasis on the session DURATION rather than the distance.

Sample Day 11
0:55:00
6.21mi
Quality Tempo - 3km, 2km, 1km, 4x500

10min Easy warm up
4x100m Strides

3km, 2km, 1km all at M/S pace
2x500 - S pace
with 3min walk between each rep (only 1min after 500's)

5-10min E cool down
Stretch

Sample Day 14
1:00:00
7.15mi
Conditioning Run - 30min of 30/30

Conditioning Run:

15min E pace warm up, include 3x20sec strides in last 5min of warm up.
30min as 30sec M/S pace, 30sec E pace
15min E pace

Sample Day 16
0:40:00
4.66mi
Conditioning Run - 40min On/Off

Conditioning Run -

10min E warm up
24min as 1min S pace, 2min E pace
6min E cool down

Grant Hornsby
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The Distance - Run Coaching

Do you have a goal or event in mind? Not sure how to train for it? Don't guess. Let us help.

From recreational runners to representative athletes, you can benefit from our knowledge and careful planning. As certified coaches and with multiple qualifications in sports science, The Distance has the experience and educational expertise to develop your athletic potential, or to just get you up and moving towards your first running goals.