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21km- 4 days a week Half Marathon (Structured Workouts - PACE)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Pinnacle Multisport

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This 12 week plan is developed for athletes running to structured pace workouts who are training for a 21km. This 21km plan is based solely on pace and duration. It is intended for the runner that has 4 available days per week to train. Starting with 3 hours per week and progressing to a peak of 6 hours per week. Long run is on a Sunday

Prior to starting you need to know your lactate threshold pace and need to input this into your athlete zones for pace and the Joe Friel (7) for calculating the relevant zones

Once calculated stay within the pace ranges especially on the high intensity workouts as this will reduce the possibility of the introduction latent excess fatigue.

On weeks 6 and 10 there are Critical Velocity and Time Trials to check and if after the test there is an adjustment in your lactate threshold pace, this will need to be updated in your trainingpeaks athlete zones.

Join and like my Facebook page @pinnaclemultisport where you can post your queries on your plan and will provide feedback

How it Works

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Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:44:00 02:15:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:44:00 02:15:00
Day Off
—— ——

Training Load By Week


Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder 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.


  • 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.

Refund Policy

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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