STRYD Power meter or similar, using Coros, Garmin Polar etc
This is a 18 week plan, for an INERMEDIATE athlete. A runner who regularly runs 10kms and is looking to step up to a fast 21km or a regular 21km runner who is looking to improve and get faster.
The plan is written in easy to follow language with workout goal paces and takes you the various stages of:
Preconditioning
This phase is important to get your body ready to train for the half marathon distance. There is lots of jogging in this phase so enjoy the pace and don't be tempted to speed up, you will have plenty of time to train harder in later phases.
Balanced training
This phase mixes fast pace and extended distance, creating a well rounded set of endurance and speed exercises to prime your body for the more focused phases later in the plan.
Getting faster
This phase uses a variety of speed focused training sessions to boost your running pace. These start around 10km long and build in length as the weeks go by. They will allow you to build speed for long distances.
Going further
During this phase you will continue the high pace training from the previous phase but you'll extend the distance. This will help to build your leg strength and stamina
Race simulation
This phase has practical training for the race and will prepare you for the physical and mental demands of race day. You should try to complete the fast paced sessions wearing the gear you intend to use on race day.
Tapering & Race Day
This phase will bring your body into peak condition. Both the mileage and intensity of training is reduced to allow your body to recover and overcompensate. Race pace training is added to keep your body accustomed to the pace required on race day.
Recovery
Now you have reached your goal, run easy for the next two weeks and let yourself recover. Take plenty of rest and then try slower paced runs to ease back into running. Judge how fit you feel with the faster paced runs at the end of this phase. Then you're ready to make a plan for your next challenge!
The plan is to start on a Monday, with long run on the Sunday.
By the end of the 18 weeks, you should be able to comfortably run a sub 1:45 hour 21km/half marathon and will be looking forward to your next challenge.
The power intensity targets for workouts are based on the runner's FTP or CP. As instructed with plan calendar details, if you would like assistance in determining your FTP, please contact me through this site. If you have not already calculated your Critical Power, refer to https://support.stryd.com/hc/en-us/articles/115003989074-How-do-I-perform-a-critical-power-test-and-get-my-critical-power-and-zones-
For setting Zones in Trainingpeaks, see our guide https://drive.google.com/file/d/1xWbRimE2S308ldHJwQC2vi7KmTDx1iTJ/view?usp=sharing
Once calculated stay within the power ranges especially on the high intensity workouts as this will reduce the possibility of the introduction latent excess fatigue.
On weeks 6 and 12 there are Critical Power and Tests to check and automatically adjust your Critical Power.
Join and like my Facebook page @pinnaclemultisportcoaching where you can post your queries on your plan and will provide feedback
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.