1:40:00 Half Marathon Plan Goal: Sub 1h40, 4 session/week

Average Weekly Training Hours 04:05
Training Load By Week
Average Weekly Training Hours 04:05
Training Load By Week

6 weeks training Plan for a 21k sub 1:40:00
- 4 sessions a week
- Target are experienced runners who are already running 2 or 3 times a week and have a good running form.

- Training plan is based on Speed (mph or kph)% max HR (Heart Rate)
- Long Run include some work at race pace (8mph), including descend to challenge yourself and gove you some extra speed at the end of your race.
- Long intervals are done a bit faster than your race pace goal (8-9mph or 95% of max HR), to get you to the next level.

- Each week includes:
- Treshold and race pace 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 1h50.

Sample Day 1
1:00:00
6.84mi
Treshold (3x2000)

Warmup:
15 min very easy, slower than 7mph or 11kph (70-75% max HR)
Include a few pickups to 8-9mph (14-15kph)

Main Set:
3x2000m in 8min30, (9 mph or 14kph) (80-85% max HR)
Rest=400m very easy jog (<7mph or 11kph) between each 2000m.

Cool down:
Finish the rest of the run very smoothly below 7mph or 11kph (<75% max HR)

Sample Day 3
1:30:00
9.94mi
Endurance + Speed work

Warmup:
30min easy, going progressivly from 6 to 7mph (9 to 10kph, 70% max HR)
15min a bit faster @7.5 mph (12kph), 75% max HR

Main Set:
8x (1min30 fast @ 9.5 mph (or 15kph, 90%max HR) - 1min30 very easy below 7mph)

Finish the rest of the run easy in endurance (7 to 6mph) to go back to 70% maxHR

Sample Day 5
0:30:00
3.11mi
30mn endurance

30mn very easy, aerobic
Stay around 6-7 mph (9-10 kph), below 70% max HR

Sample Day 6
1:15:00
8.7mi
Endurance + RacePace 21k

1h15 easy @ 6 to 7mph (or 10-11kph) or 75% max HR

Include 3x5min around your goal pace on race day so around 7.5-8mph (or 12.5-13kph) or 80%max HR

Sample Day 8
1:00:00
6.84mi
Treshold: 5x1000m

warmup:
30mn easy, stay around 6 to 7mph (70-75% max HR)
Include a few pickups to 8-9mph (14-15kph)

Main Set:
5x1000m in 4min (or 85-90% max HR) r=200m very easy

Cool down:
The rest of the run from 7mph to 6mph (11 to 10kph) for at least 10mn

Sample Day 10
1:40:00
11.18mi
Endurance + Speed work

Warmup:
30min easy, going progressivly from 6 to 7mph (9 to 10kph)
15min a bit faster @7.5 mph (12kph)

Main Set:
8x (2min fast @ 9.5 mph (or 15kph) - 2min very easy below 7mph)

Finish the rest of the run easy in endurance (7 to 6mph)

Sample Day 12
0:34:59
3.73mi
35mn endurance

Endurance, very easy, keep it aerobic

Stay around 6-7 mph (9-10 kph), below 70% max HR

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