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Half-marathon - sub 1:40, 16 weeks (Garmin-compatible, access to coach)

Author

Marius Triukas

All plans by this Coach
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Length

16 Weeks

Plan Specs

running half marathon advanced time goal pace based tss 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

Who is this Plan for?

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 16 weeks. It is recommended that you were exercising on a regular basis prior to starting this plan, as it includes just one intro week and starts with 3:30 hours of training first week.

Plan Highlights

The plan includes a variety of workouts (ladders, tempo, steady state, endurance, to name a few) arranged in three-week cycles, which will allow your body to adapt and prepare for a 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 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.

Access to Coach

If you will have any questions for this plan, prior to or after purchasing it, please contact me by e-mail marius@trainbydata.com and I’ll be happy to help you.

Also, in case the plan gets updated (we all constantly seek improvement), you will get the latest version free of charge, just drop me an e-mail. And read the Welcome message before starting. It contains important information about your plan.

Plan version 1.0.0



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:03 hrs 1:50 hrs
Workouts Per Week Weekly Average Longest Workout
4:03 hrs 1:50 hrs

Marius Triukas

Train By Data

Sub 3-hour marathoner and sub-11-hour full distance finisher, IRONMAN® Certified Coach with IT background (and father of two). Interested in data analysis and constant search for improvement, meter-by-meter, second-by-second.

If you’re ready and willing to delve into your training data and if you want to explore how numbers translate to your fitness, let’s talk and see if we can find out what your training may or may not has been missing.

Sample Day 1

0:35:00
34.9TSS
Recovery Run 35min

Recovery: 35 min @ 71-77 % of Threshold Pace (RPE 4-5)

Sample Day 2

0:45:00
54.1TSS
Endurance Run 0:45h

Endurance: 0:45:00 @ 77-84 % of Threshold Pace (RPE 5-6)

Keep 170-180 spm cadence during this workout.

Sample Day 3

0:35:00
34.9TSS
Recovery Run 35min

Recovery: 35 min @ 71-77 % of Threshold Pace (RPE 4-5)

Sample Day 5

0:40:00
40TSS
Recovery Run 40min

Recovery: 40 min @ 71-77 % of Threshold Pace (RPE 4-5)

Sample Day 6

0:55:00
66.5TSS
Endurance Run 0:55h

Endurance: 0:55:00 @ 77-84 % of Threshold Pace (RPE 5-6)

Keep 170-180 spm cadence during this workout.

Sample Day 8

0:51:00
75.2TSS
Running Intervals, 6x3min

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.

Sample Day 9

0:40:00
40TSS
Recovery Run 40min

Recovery: 40 min @ 71-77 % of Threshold Pace (RPE 4-5)

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