Pace-Based Training for Advanced Runners
This 16-week half marathon training plan is designed for runners aiming to break 1 hour and 45 minutes using a structured, pace-based approach. The program progressively develops aerobic endurance, threshold capacity and race-specific pacing to help you arrive at race day stronger, more efficient and confident in your pacing strategy.
This training plan includes access to the:
📘 CHL Endurance Running Athlete Guide
A practical guide designed to help you get the most out of your training process, including:
• training paces and intensity zones
• recovery and fatigue management
• race week recommendations
• basic nutrition guidelines for runners
• common mistakes to avoid
• how to properly use and adapt the training plan
🔗 Download the guide here:
https://drive.google.com/file/d/1cXPs3NETrHCvVrUuSQsyA76JufYZ3ruF/view?usp=sharing
Built for intermediate runners, this plan balances quality sessions and recovery to support sustainable progression throughout the full 16-week preparation block.
🔹 Who this plan is for
• Runners targeting a sub-1h45 half marathon
• Athletes with previous running experience and aerobic base fitness
• Runners training 4–5 days per week
• Athletes looking for pace-guided sessions rather than generic mileage
• Runners seeking long-term progression and structured preparation
This plan is ideal for runners committed to consistent training and measurable improvement.
🔹 Plan structure
• 16 weeks of progressive training
• Long runs with goal pace integration
• Tempo and threshold workouts for aerobic development
• Structured interval sessions
• Recovery and easy runs to support adaptation
• Midweek quality sessions
• Progressive race-specific pacing
• Final taper phase before competition
Each phase is designed to progressively improve endurance, pacing control and running efficiency while managing fatigue appropriately.
🔹 Training phases
Weeks 1–4: Aerobic Foundation
Build endurance and establish consistent training volume.
Weeks 5–10: Threshold Development
Improve aerobic capacity and sustainable race pace.
Weeks 11–14: Race-Specific Preparation
Introduce longer blocks at target half marathon pace.
Weeks 15–16: Taper & Race Readiness
Reduce fatigue while maintaining sharpness and pacing feel.
🔹 Pace-based methodology
All workouts are prescribed using pace ranges linked to your Sub 1h45 objective, allowing you to:
• Develop race-specific endurance
• Improve pacing awareness and consistency
• Execute sessions with clear intensity targets
• Adapt effort according to terrain or conditions
The pace-based structure provides guidance, flexibility and measurable progression.
🔹 Equipment / Requirements
• Appropriate running shoes for training and long runs
• Access to roads, track or treadmill
• GPS watch recommended for pace monitoring
🏁 Train consistently, pace intelligently and prepare to break the 1h45 barrier with a structured long-term progression plan.
This 16-week half marathon plan provides a clear and progressive roadmap for runners seeking sustainable development and competitive race performance.
Entrenador de running, triatlón y ciclismo. Titulación académica en Ciencias del Deporte, experiencia con selecciones nacionales (ESP, URU, VEN). Planificación estructurada, trabajo por ritmos y control de carga para maximizar rendimiento y prevenir lesiones
Endurance coach specialized in running, triathlon and cycling. Sport Science Degree, experience working with national teams. Structured training, pace-based methodology & smart load management to maximize performance and reduce injury risk