1:20:00 Half Marathon Plan Goal: Sub 1h20 - 5 sessions/week

Average Weekly Training Hours 05:39
Training Load By Week
Average Weekly Training Hours 05:39
Training Load By Week

6 weeks training Plan for a 21k sub 1:20:00 - 5 sessions a week (4 + one optional) - Target are experienced runners who are already running 3 times a week and have a good running form.

- Training plan is based on % max HR (Heart Rate) or pace (5k, 10k, 21k pace) Lots of work around lactate treshold. Long intervals are done a around your 5k and 10k pace (95% of max HR), to get you to the next level.

- Each week includes: - Treshold and speed workouts, with specific work on short and medium intervals. - Tempo and Tempo+ long intervals (around half and marathon pace) - Basic endurance and long run. Longest run is 1h45.

Sample Day 2
1:10:00
9.32mi
Treshold: 2x3000m @90%

Warm up:
30:00 very easy, @65-70% max HR

Main Set:
2x[3000m @90-93% max HR = juste below 10k pace],
Active Rest between the set = 400m very easy

Cool down:
15:00 very easy, @65-70% max HR

Sample Day 3
0:40:00
5.28mi
[Option]Endurance, Basic

Endurance run, keep it below 75% or 70% of your max HR (below tempo)

Sample Day 4
1:19:59
10.56mi
Speed: 8x500m

Warm up:
30:00 very easy, @65-70% max HR

Main Set:
8x[500m @95% max HR = juste below 10k pace],
Active Rest between the set = 300m very easy

Cool down:
15:00 very easy, @65-70% max HR

Sample Day 6
1:19:59
11.18mi
Endurance 2x15:00 Tempo+

Warm up:
20:00 very easy to easy, stay below 70% of maxHR.
Toward the end of the warmup pickup a bit the pace to prepare for the main set.

Main Set:
2x15:00 @88% maxHR = between 21k and marathon pace depending on your feeling.
Active rest = 5:00 very easy (<70% maxHR)

Cool down:
Finish easy to very easy

Sample Day 7
1:19:59
11.18mi
Endurance, basic + Hills

Basic endurance, all the ride is around 75% of your max HR. (Tempo)
Try to find a course including a few hills to work on your power and muscle strength

Sample Day 9
1:10:00
9.32mi
Treshold+: 5x1000m @95%

Warm Up:
30:00 very easy, @65-70% max HR

Main Set:
5x[1000m @95% max HR = your 5k Pace],
Active Rest between the set = 200m very easy

Cool Down:
15:00 very easy, @65-70% max HR

Sample Day 10
0:45:00
6.21mi
[Option]Endurance, Basic

Endurance run, keep it below 75% or 70% of your max HR (below tempo)

Coach Bart
|
BartCoaching

Triathlon, Running

From beginner to Elite,From Sprint to IronMan

My team include multiple IronMan and Kona finisher IronManLong distance, half IronMan, IronMan, Marathon, half Marathon.

Personnal Coaching for Triathlon Cycling and running.
Packages available depending on the level of personalisation, data analysis, and call/email exchange

More information:http://bartcoaching.com