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Guto's Fernandes Plan - Half Marathon - Beginner - 12 Week - E-mail access to coach ( 2-5 Hrs/wk)

Author

Carlos Augusto

No Ratings

Length

12 Weeks

Plan Specs

running half marathon beginner hr based 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.

Plan Description

This training program is made for those who are starting in the 21 km races but already have experience with 5 and 10 km races.

It is based on your pace threshold and heart rate, using Joel Friel's triennial zones.

If you have any questions, you can send an email to: contato@enduranceon.com

I will be helping you with the greatest pleasure.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:04 hrs 1:58 hrs
Workouts Per Week Weekly Average Longest Workout
3:04 hrs 1:58 hrs

Sample Day 1

0:40:00
63.9TSS
Test: Threshold Pace and HR

This test will help you to define your threshold and zones for pace and heart rate.

Warm Up:

5' - Easy Run

Main Set: 30' Test

Run as far as you can within that time. Be careful not to start too strong and damage the second half of the test.Average pace and heart rate will be your new threshold parameters, just enter them in the Training Peaks settings. (VIDEO)

Calm Down:

5' Easy run or walking

Sample Day 3

0:40:00
46.8TSS
Base Aerobic 40'

This run should be at most up to zone 2. Gradually it can increase your stamina making you more economical. Doing this training above the stipulated zone may increase your risk of injury.

Sample Day 6

0:50:00
58.8TSS
Base Aerobic 50'

This run should be at most up to zone 2. Gradually it can increase your stamina making you more economical. Doing this training above the stipulated zone may increase your risk of injury.

Sample Day 8

0:30:00
34.8TSS
Base Aerobic 30'

This run should be at most up to zone 2. Gradually it can increase your stamina making you more economical. Doing this training above the stipulated zone may increase your risk of injury.

Sample Day 10

0:40:40
50TSS
Speed Run 8x30''

Warm up:
15' z1/z2

Main set:
8x 30'' z5 / 50'' z1

Calm Down:
15' z1/z2

Sample Day 11

0:40:00
46.8TSS
Base Aerobic 40'

This run should be at most up to zone 2. Gradually it can increase your stamina making you more economical. Doing this training above the stipulated zone may increase your risk of injury.

Sample Day 13

0:40:00
46.8TSS
Base Aerobic 60'

This run should be at most up to zone 2. Gradually it can increase your stamina making you more economical. Doing this training above the stipulated zone may increase your risk of injury.

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