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RomeroPerf - 20 Week Half Marathon Plan - Intermediate (Reuseable)

Author

Rebecca Romero - Olympic Gold Medallist & Clive Boulton

All plans by this Coach
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Length

20 Weeks

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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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Plan Description

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OVERVIEW - This is a 20 week Half Marathon plan that starts with a base phase, it builds from a low of 25 miles per week to peak weeks of around 45 miles. It is periodised with essential recovery weeks and is focused towards Intermediate Half Marathon performers.



WHAT IS THIS TRAINING PLAN FOR - This plan is an Intermediate-level performance plan geared towards those seeking a strong Half Marathon Performance sub 1:40hr (Men) and sub 1:46hr (Women)



WHO IS THIS TRAINING PLAN FOR - Invariably those embarking on this plan will have a some running experience and will have spent a some time in the sport, they will be experienced in organised road running events. They will be ambitious in their Half Marathon goal and be prepared to commit time and effort required for a strong Half Marathon performance.



NOTE: The plan also includes instructional videos for the Activation and Resilience, and Strength sessions.



CALL: If requested the plan can also include 2 x 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.



PlanAvg Hours / weekMax Hours / weekRace Time AspirationLink

Beginner

2:48 hrs

3:57 hrs

1:45 - 1:59hrs

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Intermediate

5:48 hrs

7:30 hrs

1:30 - 1:44hrs

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Advanced

6:33 hrs

8:06 hrs

1:17 - 1:29hrs

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Sample Week

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For further Information on our Training Plans visit our website 



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:46 hrs 2:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
4:46 hrs 2:00 hrs
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Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Romero Performance

Romero Performance

Romero Performance offers triathletes and cyclists of all abilities the opportunity to achieve their dreams, and learn from one of the most unique sports persons in the world. Programmes are based upon the principles that Rebecca has used during her time in both the British Olympic Rowing and Cycling Teams. (Two of the most successful sports teams in the sporting world). These experiences and techniques allowed Rebecca to train herself and qualify for the Hawaii Ironman in 2012.

Sample Day 1

0:30:00
3.48mi
33TSS
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

0:40:00
4.66mi
50TSS
Run - General Aerobic (Short)

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, 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
46TSS
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 4

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 5

0:20:00
2.17mi
23TSS
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
33TSS
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 7

1:00:00
7.33mi
75TSS
Run - General Aerobic (Midi)

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, 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

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