Running Plan

Author

Kyle Main

All plans by this Coach

Length

4 Weeks

Typical Week

8 Run

Longest Workout

2:15 hrs

Plan Specs

running half marathon advanced tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

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

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:14

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

Back to Plan Details

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).

Running Plan

$19.90 - Buy Now