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13.1 INTERMEDIATE Half Marathon Plan sub 1:45 hour Plan (Pace Zones)


Pinnacle Multisport

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20 Weeks

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Plan Description

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.

Balanced training
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.

Getting faster
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.

Going further
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

Race simulation
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!

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:07 hrs 1:43 hrs
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
3:07 hrs 1:43 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Simon Oliver

Pinnacle Multisport

Simon Oliver is the owner of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.

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