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

Author

Tricoachec Team

All plans by this Coach

Length

16 Weeks

Typical Week

3 Run, 2 X-Train, 1 Day Off, 1 Other

Longest Workout

15.53 miles

Plan Specs

running half marathon intermediate weightloss time goal pace based tss based

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Summary

Includes Structured Workouts

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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 .

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:00

Tricoachec

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.

Back to Plan Details

Sample Day 1

5.9mi
Key Workout #2

2 miles (3K) easy 3 miles (5K) at ST 1 mile (1.5K) easy

Pierce, Bill; Murr, Scott; Moss, Ray; Editors of Runner's World Maga. Runner's World Run Less, Run Faster (Posición en Kindle1499-1500). Potter/Ten Speed/Harmony/Rodale. Edición de Kindle.

Sample Day 3

7.77mi
Key Workout #3

8 miles at HMP + 20 12.5K at HMP + 13

Pierce, Bill; Murr, Scott; Moss, Ray; Editors of Runner's World Maga. Runner's World Run Less, Run Faster (Posición en Kindle1500). Potter/Ten Speed/Harmony/Rodale. Edición de Kindle.

Sample Day 8

6.84mi
Key Workout #2

1 mile (1.5K) easy 5 miles (8K) at MT 1 mile (1.5K) easy

Pierce, Bill; Murr, Scott; Moss, Ray; Editors of Runner's World Maga. Runner's World Run Less, Run Faster (Posición en Kindle1502-1503). Potter/Ten Speed/Harmony/Rodale. Edición de Kindle.

Sample Day 10

8.7mi
Key Workout #3

9 miles at HMP + 20 14K at HMP + 13

Pierce, Bill; Murr, Scott; Moss, Ray; Editors of Runner's World Maga. Runner's World Run Less, Run Faster (Posición en Kindle1503). Potter/Ten Speed/Harmony/Rodale. Edición de Kindle.

Sample Day 15

5.9mi
Key Workout #2

2 miles (3K) easy 3 miles (5K) at ST 1 mile (1.5K) easy

Pierce, Bill; Murr, Scott; Moss, Ray; Editors of Runner's World Maga. Runner's World Run Less, Run Faster (Posición en Kindle1505-1506). Potter/Ten Speed/Harmony/Rodale. Edición de Kindle.

Sample Day 17

9.94mi
Key Workout #3

10 miles easy 16K easy

Pierce, Bill; Murr, Scott; Moss, Ray; Editors of Runner's World Maga. Runner's World Run Less, Run Faster (Posición en Kindle1506). Potter/Ten Speed/Harmony/Rodale. Edición de Kindle.

Sample Day 22

4.97mi
Key Workout #2

1 mile (1.5K) easy 3 miles (5K) at ST 1 mile (1.5K) easy

Pierce, Bill; Murr, Scott; Moss, Ray; Editors of Runner's World Maga. Runner's World Run Less, Run Faster (Posición en Kindle1508). Potter/Ten Speed/Harmony/Rodale. Edición de Kindle.

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

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