21km INTERMEDIATE Half Marathon Plan sub 1:45 hour Plan (Pace Zones)
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This is a 20 week plan, 18 weeks build to the event with 2 weeks recovery post event and is for an INERMEDIATE athlete. A runner who regularly runs 10kms and is looking to step up to a fast 21km or a regular 21km runner who is looking to improve and get faster.
The plan is written in easy to follow language with workout goal paces and takes you the various stages of:
This phase is important to get your body ready to train for the half marathon distance. There is lots of ogging in this phase so enjoy the pace and don't be tempted to speed up, you will have plenty of time to train harder in later phases.
This phase mixes fast pace and extended distance, creating a well rounded set of endurance and speed exercises to prime your body for the more focused phases later in the plan.
This phase uses a variety of speed focused training sessions to boost your running pace. These start around 10km long and build in length as the weeks go by. They will allow you to build speed for long distances.
During this phase you will continue the high pace training from the previous phase but you'll extend the distance. This will help to build your leg strength and stamina
This phase has practical training for the race and will prepare you for the physical and mental demands of race day. You should try to complete the fast paced sessions wearing the gear you intend to use on race day.
Tapering & Race Day
This phase will bring your body into peak condition. Both the mileage and intensity of training is reduced to allow your body to recover and overcompensate. Race pace training is added to keep your body accustomed to the pace required on race day.
Now you have reached your goal, run easy for the next two weeks and let yourself recover. Take plenty of rest and then try slower paced runs to ease back into running. Judge how fit you feel with the faster paced runs at the end of this phase. Then you're ready to make a plan for your next challenge!
The plan is to start on a Monday, with long run on the Sunday.
By the end of the 20 weeks, you should be able to comfortably run a sub 1:45 hour 21km/half marathon and will be looking forward to your next challenge.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x3
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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.Still have questions about this plan?