If you're aiming at sub 1:40 half-marathon time, chances are you already do have several half-marathons under your belt and you're trying to hit your new PR. This plan will help you to prepare for your sub-1:40 half-marathon time goal in 19 weeks.
The plan includes one intro week and starts with 3:30 hours of training first week. It includes a variety of workouts (ladders, tempo, steady-state, endurance, to name a few) arranged in four-week cycles, which will allow your body to adapt and prepare for a challenging race.
The plan is based on a percentage of your calculated Threshold Pace, however, workout descriptions also refer to RPE 1-10 (Rating of Perceived Exertion) scale. RPE will help you evaluate your 'pace by feel', so the actual distance covered may be different from one set in the workout. Target distances in some workouts are just for reference and only race day will show how your training was.
The plan does have Strength & Conditioning workouts, however for the best results they should be followed with the supervision of the gym coach.
The plan is compatible with Garmin devices so you will have structured workouts delivered straight to your watch when using the AutoSync feature after connecting your TrainingPeaks and Garmin Connect accounts. However, please check your device compatibility in the Garmin/TrainingPeaks website.
If you will have any questions for this plan, prior to or after purchasing it, please contact me by e-mail email@example.com and I’ll be happy to help you. And read the Welcome message before starting. It contains important information about your plan.
Recovery: 35 min @ 71-77 % of Threshold Pace (RPE 4-5)
For this time trial test, be rested and perform it on a running track, or on any other flat, smooth course. Warm up for 5 minutes by gradually accelerating to a tempo which you believe you can sustain for 30 continuous minutes, but not longer. Do not start too fast, stay consistent and have in mind that test is divided into 10-minute and 20-minute parts. They are for calculation purposes only, so do not drop your pace after 10-minute lap is complete; you have to run for continuous 30 minutes at the fastest pace you can sustain for that amount of time. After completing the test, cool down for 5 minutes.
Your average 30 min. pace will be your Lactate Threshold Pace (LTP). Your average HR for the last 20 min. of the test will be your Lactate Threshold Heart Rate (LTHR).
Jog 5 min
Knee Pulls - 1 set x10 reps
Walking on Toes with Toes Pointed In - 1 set x10 reps
Walking Hip Cradle - 1 set x10 reps
Band Pull Apart - 1 set x10 reps
Step Up (No Weights) - 1 set x10 reps
Monster Lateral Walk (with bands) - 1 set x10 reps
Overhead Squat - 3 sets x12 reps, rest for 0:20 between reps; Weight: Bar
Step up - 3 sets x12 reps, rest for 0:20 between reps; Weight: Body
Goblet Squat - 3 sets x12 reps, rest for 0:20 between reps
Anti-Rotation with Bands - 3 sets x10 reps
Side plank - 3 sets, continue for 0:30
Donkey Kicks - 3 sets x10 reps
Static stretches - 5 min
Recovery: 40 min @ 71-77 % of Threshold Pace (RPE 4-5)
Endurance: 0:55:00 @ 77-84 % of Threshold Pace (RPE 5-6)
Keep 170-180 spm cadence during this workout.
Warm up: 15 min @ 71-77 % of Threshold Pace (RPE 4-5)
Repeat 6 times
Hard: 3 min @ 110-118 % of Threshold Pace (RPE 9-10)
Recover: 3 min @ 71-77 % of Threshold Pace (RPE 4-5)
Try to keep 160-180 spm cadence during workout.
Jog 5 min
Elbow and knee lunge - 1 set x10 reps
Butt Kicks - 1 set, continue for 0:30
Frankenstein Walk - 1 set x10 reps
I, Y, T (on incline bench) - 1 set x10 reps
Bird dog - 1 set x10 reps
Russian Twists - 1 set x10 reps
Romanian deadlift - 3 sets x12 reps, rest for 0:20 between reps; Weight: Bar
Squat Curl Overhead Press - 3 sets x12 reps, rest for 0:20 between reps
Back Squat - 3 sets x12 reps, rest for 0:20 between reps; Weight: Bar
Swiss Ball Roll Out - 3 sets x15 reps
Supine Plank - 3 sets, continue for 0:30
Fire Hydrants - 3 sets x10 reps
Static stretches - 5 min