Welcome to the Xtra Mile Lifestyle 6 WEEKS TO A FASTER 13.1- ADVANCED PLAN

FORMAT
This 6 week program is designed to help you run a faster Half Marathon!
It is an advanced plan and should be used by those with a solid mileage base and consistent period of running behind them. It is the perfect plan for those looking to bridge from another recent training program or someone w/ consistent mileage wanting to run a half marathon in a short period of time. Beginning wkly mileage: 35-38. Peak Wk Mileage: 45-48.

It is built on 5 days of running with 2 dedicated rest day and is meant to be fluid and flexible to allow for almost any schedule. It features:
• 3 Easy Runs
• 1 Mid-Week Quality (Speed Work)
• 1 Long Run w/ quality miles (Speed Work)

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

This plan features a lot of tempo work and paces that are faster than your goal race pace. This will help your 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, it will move into longer distance intervals to help dial into GRP, which is needed for race day success.

PACING
Our training plans use the % of Goal Race Pace (GRP) method, where quality and 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 and will be used in the training plan: 115%, 110%, 105%, GRP, 95%, and 90%.

To find out your personal training paces based of Goal Race Pace, we encourage you to use our Workout Pace Calculator: 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 paces immediately out of the gate. The goal of this plan is to get you ready to be able to race at that pace after 6 weeks of work, but doesn't mean that come into a training plan already 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!

IMPORTANT NOTES:
-This plan is best used w/ a GPS device
-Each workout includes notes that aid in understanding of the goal of the run.
-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 help work with your schedule and training needs.
-Cool Down to Distance means that you 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 about the plan, 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.