This half marathon training program is perfect for athletes looking to excel at their next 1/2 marathon. This plan is ideal for those athletes looking for an intermediate to advanced program.
Athletes will begin with a 15-20 mile week and top out around 40 miles per week. This program has some flexibility as the majority of the runs are distance focused, but towards the end of the program the focus shifts to "time on feet" to make sure we recover properly.
This half marathon training plan focuses on building a strong foundation with "easy" and "aerobic" runs. After building your base you will shift into more speed focus with the introduction of a 5k race (ideal for setting training zones), light strides for neuromuscular adaptation, and hill repeats. Following the speed phase the athletes will begin the 1/2 marathon focused pace efforts to prepare for the race day demands.
When the workout prescribed says "easy" add 2 minutes to your current 5k pace per mile and run around that pace. For example, if you ran a 21:45 for 5k your pace for that race was roughly 7 minutes per mile. So for an easy run you would run 9 minute miles