Achieve your best ever race-fitness with five runs per week!
"I have made nice improvements in pace. I'm about to go on a two hour Zone 2 run at 7:50 pace whereas 3 months ago I was doing the same run at 8:40 pace." - Peter Eberle. 10th April 2018
"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" – Rachel Kjearsgaard, 8th April 2018
More Testimonials >
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 usually 5 runs per week plus a strength session. There's a day off each week and the fourth week is easier to aid recovery and adaptation. To be successful with this plan you should already be running 3 or 4 times per week and capable of running 90 mins non-stop. Guidance is provided for Heart Rate, Feel or Pace. You can start this plan any Monday.
Still not sure? We will happily switch your plan within 14 days of purchase.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 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.
Please click on the link below for your guide to the strength and conditioning workouts.
Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your running performance.
12 mins in Z2.
4 x 30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1.
10,10,9,9 mins all in 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.
Easy or steady run all in low to mid Z2. Finish the last 10 minutes in Z3 (HMRP).
10 mins in low Z2,
5 mins in upper Z2,
10 mins in low Z3,
10 mins in mid Z3,
10 mins in upper Z3,
5 mins in low Z4.
10 mins in low Z2.