Welcome to the Xtra Mile Lifestyle 8 WEEKS TO A SUB 1:30 HALF PLAN- ADVANCED

PLAN FORMAT
This 8 week program is designed to help you reach your Half Marathon time goal of a sub 1:30!
This is an advanced plan and should only be used by those with a solid mileage base and have had a consistent period of running previously. It begins with ttl wkly mileage of 36-38 and peaks at ttl mileage of 46-50.

It is built on 5 days of running with an optional 6th day, and a dedicated rest day. It is meant to be fluid and flexible to allow it to fit into almost any schedule. It features:
• 3 Easy Runs
• 1 optional Easy Run
• 1 Mid-Week Quality Run (Speed Work)
• 1 Long Run w/ quality miles (Speed Work)

Daily and Weekly goal mileage is listed as a range. This is to allow you to manage how you are feeling, and responding to the training. If you are feeling good, feel free to take the mileage up to the higher end. If you are feeling tired or sore- choose the lower end range.

This plan features a lot of tempo work and paces that are faster than goal race pace. This will help goal pace become a more comfortable pace and also helps build endurance, work on good form, promotes fast twitch muscle growth.
As the plan progresses into the back half- it will move into longer distance intervals that help dial into holding GRP, which is needed for race day success.

PACING
Our training plans use the % of Goal Race Pace (GRP) method, where quality & long run workouts are assigned specific intensity based intervals based on % of GRP.
*In Training Peaks, this is called Threshold Pace. To ensure that you have the correct pacing for your workouts, please ensure that you have this portion of your personal profile updated to your Goal Race Pace.
There are 6 key % of GRP you need to know as these will be used within your training plan: 115%, 110%, 105%, GRP, 95%, and 90%.

To find out your personal training paces based of your Goal Race Pace, we encourage you to use our Workout Pace Calculator found at: https://www.xtramilelifestyle.com/training-tools

Not sure what your GRP should be? We recommend using the Jack Daniel's VDOT Running Calculator to help!
https://runsmartproject.com/calculator/embed/index.php

It is important to note- do not discouraged if you are unable to hit the paces immediately. The goal of this plan is to get you ready to race at that certain pace after 8 weeks of work, but this doesn't mean we begin a training plan able to hit the paces perfectly. The point is to work towards it, always ensuring the effort level is there. Keep working, stick to the plan, the pacing will come!

OTHER IMPORTANT NOTES:
-This plan is best used with a GPS device.
-Each workout includes pre-workout notes that aid in understanding the goal or specifics on where/how to run it.
-The low end of mileage is always entered as the planned distance, however- the title of the run will call-out if there is a range for that day. Mileage ranges help you manage your total mileage for the day/ week and to help work with your schedule and training needs.
-Cool Down to Distance means that your cool down should be run until you reach the planned distance for the day
-The Sunday that concludes a training week has a note that features the total mileage range for the week.

FINAL NOTES
The number on goal of any training plan is to get you to both the start and finish line of your goal race healthy! In order to do so, it is imperative that you are constantly tuning into how you are feeling, listening to your body, and making the right decisions for you and your training.
Good luck on your upcoming race!

Thank you for choosing XTRA MILE LIFESTYLE for your training plan needs!
If you have any questions, please email xtramilelifestyle@gmail.com to speak with a coach.
Xtra Mile Lifestyle is a Running and Triathlon Coaching team based out of Minnesota.
Please visit us at xtramilelifestyle.com to learn more or inquire about further coaching opportunities.