21.1km Intermediate 13 Weeks

Author

Holistic Endurance

All plans by this Coach

Length

14 Weeks

Typical Week

2 X-Train, 4 Run, 1 Walk

Longest Workout

1:40 hrs

Plan Specs

running half marathon intermediate hr based tss based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

INTERMEDIATE MAF PACE: 6:00-7:30 pace

Email us every 4 weeks to have you zones reset and updated.

Includes race week and taper.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:12
Training Load By Week
Average Weekly Training Hours: 04:12
Average Weekly Breakdown

Holistic Endurance

Holistic Endurance

Holistic Endurance aims to increase athlete participation & consistency in endurance sport to work towards a balanced, nourished & happy life. We work to facilitate communication and openness with athletes in an effort to break down barriers for participation & longevity in endurance sport with a focus on female equality. We aim to create awareness and develop education in the areas of athlete burnout, natural nutrition, female health, mental health & holistic principles for optimal performance.

Back to Plan Details

Sample Day 1

0:40:00
38.7TSS
MAF Base Run 9:1

40 minutes run as: 
(9 minutes at or below MAF HR, 1 minute brisk walk)

Jogging pace is comfortable running, you should be able to 'chat' at or under MAF HR / Perceived effort of Easy.

Sample Day 3

1:00:00
56.7TSS
Long Run 5:1

1:00 run as:

10 x (5 minutes at MAF, then 1 minute brisk walk)

Sample Day 27

1:00:00
58.7TSS
MAF Progression | 1 x 20" + 9:1

Part 1: 20 minutes at or below MAF HR - your goal is to run consistently and control your heart rate with form and breathing effectively.

Part 2: 40 minutes run as; (9 minutes jogging MAF HR, 1 minute walking)

Jogging pace is comfortable running, you should be able to 'chat' at or under MAF HR / Perceived effort of Easy.

Sample Day 41

1:00:00
50TSS
MAF Resilience

Warm up: 20 minutes at or below MAF HR. [Flat roads/track]

Main set: 30 minutes over undulating inclines, controlling your heart rate with form and breathing. Insert walk breaks if need to bring HR down.

Cool down: 10 minutes at or below MAF HR [Flat roads/track]

Sample Day 43

0:50:00
50TSS
MAF + Polarised Efforts P1

Warm up: 20 minutes at or below MAF HR.
Followed by:

Main set: 3 X [2 minutes HARD / Threshold HR, with 4 minutes easy at MAF HR (jog or walking)]

Cool down: 12 minutes cool down at or below MAF HR.

Sample Day 52

1:20:00
72.5TSS
Long Run | Form with Fatigue

Warm up: 10 minutes easy at or below MAF HR.

Main set:
5 x 30 seconds high cadence, 30 seconds walk or relaxed jog.
55 minutes at MAF HR.

Cool down: 10 minutes easy below MAF HR.

As this is your first long run without walk breaks, ensure you are mindful of your form and breathing throughout to control heart rate. If you need to insert walk breaks to decrease heart rate, make note of how may you need throughout this session and aim to improve on this next week.
Remember, hydration status, fatigue, stress, nutrition and hormones can all play a part in your heart rate response. If there is a need to walk or your pace is slower, simply use this as feedback and information.

Sample Day 60

0:45:00
39.2TSS
MAF + Hill Repeats | P1

Warm up: 20 minutes easy at or below MAF HR. 

Main set:
5 x 30 second hill repeats on a moderate incline** Complete these efforts as HARD/ Threshold HR. with 2:30minute recovery as easy jog /walk at MAF HR.

Cool down: 10 minutes easy at or below MAF HR.

21.1km Intermediate 13 Weeks

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