8 week Half Marathon Performance Plan

Average Weekly Training Hours 04:13
Training Load By Week
Average Weekly Training Hours 04:13
Training Load By Week

Welcome to the Exponential Performance Coaching 8 week half marathon training plan. In this training plan Sport Scientist and Endurance Coach Matty Graham of Exponential Performance Coaching provides intermediate athletes a step by step guide to physically prepare them for their best half marathon performance. Along with this it provides you with critical training and racing nutrition information. This training plan is aimed at maximising the athletes training time with high-quality specific training sessions. The training plan is prescribed base on training time with training intensity based on heart rate or rating of perceived exertion. The training plan includes a field-based test to calculate heart rate zones based on an estimated anaerobic threshold heart rate. It is assumed that athletes starting this training plan are currently run 2-3x per week for 45 min – 1 hour This programme includes -An 8 week progressive periodised plan that can be started at any time -Detailed daily training sessions -Training and racing nutrition handbook -Stretching guidelines -Field test to track your performance and calculate your personalised heart rate zones - A free Training Peaks account Physical exercise and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. It is advised that you consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All training and exercise you perform you perform at your own responsibility and at your own risk. The editors, authors and or publishers of the Exponential Performance Coaching website, articles, training plans and videos disclaim any responsibility from any adverse effects of consequences from this training plan.

Sample Day 1
0:45:00
Steady run

Run at a steady pace on mainly flat terrain. Focus on a tall relaxed posture and high cadence.
Focus on running steady.

Sample Day 2
1:00:00
TESTING: 5km run time trial

Perform a good 15 - 20 min warm up including some walking lunges and 60 m up tempo stride outs to open up your hip flexors.
Following the warm up run 5 km on a flat course as fast as you can.
Record your time and average heart rate, maximum heart rate.
Following the TT perform an easy warm down and stretch.
Using the average heart rate for this 5 km time trial, subtract 5% from it and use this as an estimation of your anaerobic threshold. Enter this heart rate as your threshold heart rate into the Zones tab under your Training Peaks account settings. This will calculate your heart rate zones.

Sample Day 4
0:45:00
Steady hill run

Run at a steady pace over hilly terrain. Focus on a tall relaxed posture and high cadence on the up hills. Run at Zone 3-4. Your heart rate may come up out of your zone on the up hills but do not worry. Focus on running steady.

Sample Day 6
1:15:00
Long run

Perform off road if possible to decrease risk of injury.
Run at a steady Zone 2-3 pace.
Your heart rate may come out of the zone on any climbs you encounter but do not worry. Just focus on running steady and your technique.

Sample Day 8
0:45:00
Steady run

Run at a steady pace on mainly flat terrain. Focus on a tall relaxed posture and high cadence. Your pace should be Zone 2-3. Focus on running steady.

Sample Day 9
1:00:00
Tempo intervals 3x5 min

Following a 10 min steady warm up perform 3x5 min Zone 3-4 tempo intervals.
During the intervals focus on relaxed technique and high leg turn over.
Take 3 min of easy jogging as recovery between each.
Following the 3rd interval run steady up to 60 min

Sample Day 11
1:00:00
Steady hill run

Run at a steady pace over hilly terrain. Focus on a tall relaxed posture and high cadence on the up hills. Run at Zone 3-4. Your heart rate may come up out of your zone on the up hills but do not worry. Focus on running steady.

Matty Graham
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Exponential Performance Coaching

My name is Matty Graham, I live in Wanaka New Zealand.

My coaching aim is to provide effective sport science base training programmes and support to help athletes of all levels to perform at their peak and achieve their goals.