Summary

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