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Running Plan

Author

Kyle Main

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

running half marathon advanced tss based

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Plan Description

4 week half marathon plan for advanced athletes. 3 weeks build 1 week recovery



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
8:14 hrs 2:15 hrs
Workouts Per Week Weekly Average Longest Workout
8:14 hrs 2:15 hrs

Kyle Main

Main Sports Academy

Professional open-water swimmer, owner of Main Sports Academy that focuses on professional swimming & Triathlon coaching from beginners to professionals.

Areas of focus:

  • Swim stroke analysis
  • Individual stroke correction lessons
  • Video analysis
  • Squad sessions
  • Triathlon coaching
  • Lactate testing

Sample Day 1

1:00:00
60.3TSS
Monday Run

60 min aerobic run in zone 1, run tall shoulders down and relaxed

Sample Day 2

0:30:00
70TSS
Tuesday Run

Sample Day 2

1:00:00
60TSS
Tuesday Run

Check cadence
On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 3

1:00:00
83.8TSS
Wednesday Run

Sample Day 4

1:00:00
88TSS
Thursday Run

1 hour run as 20 min easy zone 1 25 min hill climb in zone 3 control breathing, 15 min easy

Sample Day 5

1:30:00
95TSS
Friday Run

Track session
20 min easy zone 1
2 x 1000 zone 3 4 min restĀ 
3 x 800 zone 4 3 min rest intervalĀ 
4 x 400 zone 5 2 min rest interval
20 min easy zone 1

Sample Day 6

0:30:00
20TSS
Saturday Run

AE1 recovery
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone. (This is best outdoors but may be done on a treadmill).

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