This plan is designed to get you in peak shape for your target "A" race Half Marathon, although you can include other events too. There are 6-7 workouts per week including a strength session. There's a day off each week and every fourth week is easier to aid recovery and adaptation. To be successful with this plan you should already be running 5 or 6 times per week and capable of running 2hrs non-stop. Guidance is provided for Heart Rate, Feel or Pace. You can start this plan any Monday.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
10 mins in Z2 (easy/steady).
4 x 30 secs accelerating from Z2 to Z4. With 30 secs recoveries in Z1.
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy)
All in low to mid Z2. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.
All in low to mid Z2. An easy run that can be done as a warm up to the Strength & Conditioning session that's planned for today.
Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your running performance.
This run is designed to simulate race day, including efforts at race pace with short recoveries. You will benefit both psychologically and physiologically.
12 mins in Z2.
4 x 30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1.
4 x 9 mins all in upper Z3 + 2 min recoveries in Z1.
5 mins in low Z2.
All in low to mid Z2. This run should feel easy and you should be able to hold a conversation. These runs gradually build your endurance and increase your efficiency.
All in low to mid Z2. This is your long run and will gradually increase in duration.