Overview
This is a structured Half Marathon intermediate program designed for runners who want to move beyond simply finishing — focusing on endurance development, pacing control and race execution.
The training system is based on a combination of time-based sessions and % pace, allowing for individualization while preserving the correct physiological stimulus.
How It Works
Before starting the program, you need to establish your reference pace:
Perform a 12-minute maximal effort test (flat course)
Use your average pace to define your training zones
Set your zones in TrainingPeaks:
Settings → Zones → Speed/Pace → Threshold Pace → Save
This step ensures that all sessions are aligned with your current fitness level.
Training Structure
The program includes a progressive and balanced combination of:
Endurance sessions (Z2) → build aerobic capacity and efficiency
Tempo / Threshold sessions → improve sustainable race pace
Interval sessions → increase speed and VO₂ response
Fartlek sessions → develop pacing control and adaptability
Optional strength training sessions are included to support performance and reduce injury risk.
Execution Guidelines
All sessions should be guided by % pace
Heart rate can be used as a secondary reference
Focus on consistency and pacing control throughout the program
Final Note
This is not a generic training plan.
It is a structured system designed to guide your progression and help you execute your Half Marathon with confidence and control.
Over 20 years involved in Triathlon and Running the concept about Training is basically PROCESS and PATIENT.
As a Bachelor in Sports and running many races around the world I have get a lot experience from others and myself. How much I'm studying more I'm learning about endurance sports (Triathlon and Running).
There are a lot ways to achieve your goals in Endurance Sports. The best coach will adjust the best way for you.
Let me know about you and your goals and together we can getting there!