Achieve your best ever race-fitness from four runs and a strength workout each 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
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This plan is designed to get you in peak shape for your "A" priority Half Marathon Race. There's a fitness test at the start to enable you to train at the correct intensity and track your progress. The workouts are measured in duration so you spend the right amount of time on your feet and avoid under/over training. There are usually 4 runs and a strength workout each week. The 3rd week is easier to enable recovery and adaptation. To be successful with this plan you should already be jogging 3 times per week and ideally capable of jogging 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).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.
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.
5 mins in Z2.
4 x 30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1.
4 x 9 mins all in high Z2 to low Z3 + 90 sec recoveries in Z1.
5 mins in low Z2.
All in low to mid Z2. This is your long run and will gradually increase in duration.
10 mins in low Z2,
5 mins in upper Z2,
10 mins in low Z3,
10 mins in upper Z3,
5 mins in low Z4,
5 mins in mid Z4.
5 mins in low Z2.
All in low to mid Z2.