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FIRST Run Less Run Faster: Half Marathon 16 Week (Pace-based, 3 to 4 Hours per Week)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Tricoachec Team

All plans by this Coach
No Ratings

Length

16 Weeks

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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.

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

The FIRST training plan, from the book "Runners World, Run Less, Run Faster: is an 8-16 week training plan aimed at runners who do not have a lot of time to run and who want to increase their times, but doing few shoots .
The authors state that this training will be sufficient to achieve the following adaptations: improvement of oxygen consumption, lactate metabolism, economy of stride and fund. The FIRST plan consists of carrying out a race training 3 days a week, in which the quality to the quantity prevails, 2-3 days of cross-training (swimming, cycling, strength) and 1-2 of rest.

SPEED TRAINING
The quality training consists of a 10-15 'warm-up, followed by several series ranging from 400 meters to 1,500 meters, with the repetition step slightly lower than your 5K step (about 10-15 "less). .
To end the session, jog gently at 65% of your FCMaxima for 10 minutes.

RESISTANCE TO SPEED
This session also starts with 15 minutes of warm-up and ends with a 10-minute calm lap.
The main part of the session consists of a continuous race at constant speed and maintaining a high pace, covering a distance of 5-8 kilometers at a smoother pace of your pace of competition in the 5K (20-30 "lower) .
LONG STRIP
The main part of this session will also be composed of a continuous race and constant speed, but the passing time will be lower than the speed resistance, approximately 45 "-1" slower than your pace of competition in the 5K .



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
16mi 16mi
X-Trainx2
—— ——
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
16mi 16mi
X-Train
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Bolivar Gonzalez

Tricoachec

we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.