This is a comprehensive 11 week programme (2 x 4 week blocks with 1 week deloading in week 5 and a 2 week taper in weeks 10-11) for athletes targetting a sub 75 minute half marathon, though it can certainly be adjusted for slower or faster athletes by tweaking the workout paces accordingly. We use a baseline goal HMP of 100% Threshold Pace to identify the speed targets for workouts.
The weekly mileage ranges from 60-80 miles per week. The plan is 2 blocks of 4 weeks with a de-loading week every 5th week and a taper week in week 11.
The plan includes a range of workouts, with 3 key sessions each week that target all key energy systems and paces. The workouts build up progressively and will have you in HM personal best shape by the end.
It is strongly recommended that all easy miles are done at a heart rate of 75% or less. As a rough guide this would translate to 7:00-7:30 mile pace for someone looking to target a 75 minute HM, but the easy paces can and should be adjusted based on HR. It is also recommended that athletes are not starting from scractch and have at least 3 months of easy mileage in their legs before beginning. Coach JD also recommends the stretch routiness are done at the end of the day while relaxing if time allows.