High Performance Half Marathon
Andrew SimmonsAll plans by this Coach
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High Performance Half Marathon Plan
This isn't your everyday advanced plan, this is one for the experienced runner looking to take a jump in performance at their next half. The workouts in here often end up over 10 miles, with weekly mileage pushing 60-70 miles per week depending on your speed. This is designed to provide extensive track work, hill work, and extensive long run workouts. This is ideally for athletes who get a boos tin performance from large aerobic efforts and mileage.
The workouts in this plan range from introductory, aerobic base building workouts in the first 4 weeks, transition to hills for strength and power, into speed work and close with sharpening to keep high turn over and efficiency at the forefront. Workouts are designed to be completed Tuesday and Friday with some weeks also including a workout long run so take the aerobic days easy between. Easy days easy, hard days hard.
Once you've completed the intro period of this plan don't expect to see a long run under 14 miles in the build up. Most weekends alternate between an aerobic run and a workout long run. The workout long runs in this plan are designed to offer you confidence at pace as well as test your nutrition and hydration strategies. If you're not used to do workout long runs - this plan could make a huge dent in your current PR. Developing strong legs and a confident hydration and nutrition plan for racing is essential to your success.
Questions? Feel free to e-mail coach andrew and schedule a 15 minute call with Coach Andrew to go over any questions you have at the start of your plan. E-mail Coach Andrew - Andrew@lifelongendurance.com
Training Plan Sample Week
Average Weekly Breakdown
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Day Off x1
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Training Load By Week
This plan works best with the following fitness devices: