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Running: Half Marathon level 3 (HR-based, 5 to 9 Hours per Week)

Author

Tricoachec Team

All plans by this Coach
No Ratings

Length

15 Weeks

Plan Specs

running half marathon masters hr based

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

Target Athlete

This plan is a good fit for experienced competitive runners who are prepared to train twice a day some days in pursuit of improved half-marathon performance. Before you begin the plan, build your training to the point where you are running at least three times per week, including some short efforts at moderate and high intensities and some easy runs of at least seven miles, and are doing aerobic exercise (runs and nonimpact cross-training combined) at least five times per week.

100% Structured Workouts

This plan leverages the TrainingPeaks.com structured workout feature with heart-rate based workouts. On supported devices, including many Garmin models, each workout can be exported to the device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the detailed descriptions provide all the information you need to successfully complete the workout. See our Structured Workout page for more information.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:44 hrs 1:11 hrs
Workouts Per Week Weekly Average Longest Workout
5:44 hrs 1:11 hrs

Bolivar Gonzalez

Tricoachec

we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.

Sample Day 1

0:45:00
41.65TSS
RF6

5 minutes in Z1, 35 minutes Z2, 5 minutes Z1

Sample Day 2

0:45:00
43.29TSS
RAn4

15 minutes Z1, 4 x (2.5 minutes Z4/5 minutes Z1)

Sample Day 2

0:30:00
26.65TSS
RF3 or Cross-Train

5 minutes in Z1, 20 minutes Z2, 5 minutes Z1

Sample Day 3

0:45:00
41.65TSS
RF6 or Cross-Train

5 minutes in Z1, 35 minutes Z2, 5 minutes Z1

Sample Day 4

0:45:00
41.65TSS
RF6 or Cross-Train

5 minutes in Z1, 35 minutes Z2, 5 minutes Z1

Sample Day 5

0:39:00
38.27TSS
RSP9

5 minutes Z1, 5 minutes Z2, 8 x (1 minute Z4/2 minutes Z1) 5 minutes Z1

Sample Day 6

0:45:00
41.65TSS
RF6 or Cross-Train

5 minutes in Z1, 35 minutes Z2, 5 minutes Z1

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