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21km INTERMEDIATE Half Marathon Plan (GM)

Author

Pinnacle Multisport

All plans by this Coach

Length

16 Weeks

Plan Description

This is a 16 week plan for the intermediate runner looking to improve their half marathon time and continually beat their previous race times.

The plan is based on heart rate and time goal. Over the 16 weeks your your 3 runs per week, your weekly volume will increase. Weekly volume increases from 2 to 5 hours. The exceptions are the recovery weeks every fourth week where the volume is reduced to allow the body some much needed rest and to recover. You will be required to cross train on rest days, spinning, swimming, yoga, Pilates etc to aid stretching and suppleness as well as improve overall general fitness.

The plan is written in easy to understand language based on pace and perceived effort. By the end of 16 weeks you will have excellent base fitness and be ready to run a half marathon comfortably

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
3:44 hrs 2:00 hrs
Day Off x1
—— ——
X-Train x1
0:18 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:44 hrs 2:00 hrs
Day Off
—— ——
X-Train
0:18 hrs 0:40 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Simon Oliver

Pinnacle Multisport

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.


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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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