A 12 week plan to improve your speed work and run a sub 1:30 hr half marathon race.
The plan is for runners with at least 2 years running experience and can comfortably run a sub 2 hour half marathon and possibly somewhere close to 1:45 hour. This plan is to be used in the run up to your target race and looking to incorporate speed and efficiency to increase power and muscle strength into their workouts and who aim for a sub 1:30 hr half marathon. Weekly volume range from 4 to 7 hours.
All the interval workouts have been created as structured workouts in workout builder can be synced to your smart watch. You will be required to input your Lactate Threshold Pace in the Athletes training zones for using the structured workouts and set accordingly to achieve your sub 1:30hr @ 4:05 min/km Lactate Threshold Pace
The plan is to start on a Monday, with long run on the Sunday.
By the end of the plan you should be confident to smash your PB and aim for the sub 1:30 hr half marathon
Keep up to date on my Instagram or Facebook page @pinnaclemultisportcoaching where you can post your queries on your plan and will provide feedback
Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.