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Half Marathon Plan - Advanced

Author

Clive Boulton

All plans by this Coach
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Length

20 Weeks

Plan Specs

running half marathon advanced masters time goal tss based

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Plan Description

OVERVIEW - This is a 20 week Half Marathon plan that starts with a base phase, it builds from a low of 25miles per week to peak weeks of around 50miles. It is periodised with essential recovery weeks and is focused towards higher level aspirational Half Marathon performers.

WHAT IS THIS TRAINING PLAN FOR - This plan is a high-level performance plan geared towards those seeking a strong Half Marathon Performance sub 1:25hr (Men) and sub 1:32hr (Women)

WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a strong running background and will have spent a some time in the sport and will be experienced in racing road or cross-country. They will be ambitious in their Half Marathon goal and be prepared to commit time and effort to being the best athlete they can be.

NOTE: The plan also includes instructional videos for the Activation and Resilience, and Strength sessions
CALL: If requested the plan can also include 2x 30-40min video calls, the first at the beginning of the plan and the second at the athletes request as they work through the plan.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
5:08 hrs 2:00 hrs
0:37 hrs 0:40 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
5:08 hrs 2:00 hrs
0:37 hrs 0:40 hrs
—— ——

Training Load By Week


Clive Boulton

Rosedene Multi-Sport

Rosedene Multi-Sport is a triathlon and running focused 1:1 coaching practice, with 20 years of experience in coaching runners and 10 years of experience in coaching triathletes.

We successfully coach athletes and triathletes from beginners to advanced, 800m to the marathon in running and from sprint to iron distance racing in triathlon. We work with age-group Ironman podium athletes and national level triathletes of all ages. We offer an individual service, no two athletes are the same.

Sample Day 1

0:40:00
35TSS
Activation & Resilience

5min Row
Swiss Ball Plank Variations 3x30secs
Side Plank 1x2x30sec
Bridging 2x2x30
Theraband Work
Lunging Forward/Backward 2x2x8
Press Ups2x10
In-line Jump Variations 3x25secs
Plyometrics (3x25secs one of each jump variety selected)

Sample Day 1

0:30:00
3.48mi
42TSS
Run - Midi Recovery

The purpose of this recovery run is not for physiological gain, though some adaptions will occur, the purpose is to accelerate the recovery process from harder workouts and to promote freedom of movement for the next session, this run should be done in entirely Z1

For reference here is my ask with regards to RPE/HR/orPACE on 'Zones';
Z1- Jogging/Recovery
Z2 - General Aerobic Steady State Running
Z3 - Tempo into Half Marathon Pace Effort
Z4 - Threshold 8-10km Race Pace Effort
Z5 - VO2M 3-5km Race Pace Effort

Sample Day 2

0:45:00
5.16mi
77TSS
Run - General Aerobic + Strides

A General Aerobic run where the bulk of the work will be done in Z2, be mindful of easing into the run Z1, following a warm up, then as movement becomes warmed up and free progress the bulk of the session ton Z2, if you are feeling very comfortable make 2-3 accelerations into Z3 for 1-2mins before returning to Z2, 

at 40mins include 6x80-100m strides to Z4/5 pace off slow jog the same distance recovery, then walk or slow jog Z1 over the last couple of minutes to finish

For reference here is my ask with regards to RPE/HR/orPACE on 'Zones';
Z1- Jogging/Recovery
Z2 - General Aerobic Steady State Running
Z3 - Tempo into Half Marathon Pace Effort
Z4 - Threshold 8-10km Race Pace Effort
Z5 - VO2M 3-5km Race Pace Effort

Sample Day 4

0:40:00
4.35mi
56TSS
Run - Recovery

The purpose of this recovery run is not for physiological gain, though some adaptions will occur, the purpose is to accelerate the recovery process from harder workouts and to promote freedom of movement for the next session, this run should be done in entirely Z1

For reference here is my ask with regards to RPE/HR/orPACE on 'Zones';
Z1- Jogging/Recovery
Z2 - General Aerobic Steady State Running
Z3 - Tempo into Half Marathon Pace Effort
Z4 - Threshold 8-10km Race Pace Effort
Z5 - VO2M 3-5km Race Pace Effort

Sample Day 5

0:35:00
35TSS
Strength - Build

5mins Row
Lat Pull Downs 2x10 70-75%
Straight Arm Pull Downs 2x10 70-75%
Leg Press 2x12 75%
Squat 2x10 75%
Leg Extensions 2x12 70-75%
Leg Curls 2x10 70%
Calf Raises 2x15 no weight, full extension

Sample Day 5

0:20:00
2.17mi
28TSS
Run - Short Recovery

The purpose of this recovery run is not for physiological gain, though some adaptions will occur, the purpose is to accelerate the recovery process from harder workouts and to promote freedom of movement for the next session, this run should be done in entirely Z1

For reference here is my ask with regards to RPE/HR/orPACE on 'Zones';
Z1- Jogging/Recovery
Z2 - General Aerobic Steady State Running
Z3 - Tempo into Half Marathon Pace Effort
Z4 - Threshold 8-10km Race Pace Effort
Z5 - VO2M 3-5km Race Pace Effort

Sample Day 6

0:30:00
3.48mi
42TSS
Run - Midi Recovery

The purpose of this recovery run is not for physiological gain, though some adaptions will occur, the purpose is to accelerate the recovery process from harder workouts and to promote freedom of movement for the next session, this run should be done in entirely Z1

For reference here is my ask with regards to RPE/HR/orPACE on 'Zones';
Z1- Jogging/Recovery
Z2 - General Aerobic Steady State Running
Z3 - Tempo into Half Marathon Pace Effort
Z4 - Threshold 8-10km Race Pace Effort
Z5 - VO2M 3-5km Race Pace Effort

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