1/2 MARATHON SPEED BOOST [8WK]
ABILITY: INTERMEDIATE SUB 1:45 TRAINING METRIC: HR | PACE / RPE
YOU
A viewed-by-peers 'quick' runner, top third of most races in your age group, stepping up from 10K. You're seeking PB/PRs, want to race hard and finish strong whilst avoiding injury. Probably age graded sub 1:45
CONTENT
Three structured faster runs a week, focussing on 1/2 Marathon specific INTERMEDIATE ability speed, power and resilience. Each week starts with distance specific speedwork appropriate to racing 1/2 marathon at your level; midweek is faster shorter mixed threshold sessions. Weekends feature specific longer race efforts combining endurance, surging and speed intervals whose specificity builds confidence, familiarity with running at race effort and better pacing judgement. Week one run tests sets your effort / pace benchmarks. All subsequent runs have built in progression challenge, in that they get harder as you get more race fit. All workouts show precisely the effort / pace required for each session. Each increase in half marathon boost level increases slightly training volume and intensity
View Boost structure
All run tests, pace calculators included with full video / instructions
WHO’S IT FOR?
Someone who recognises themself from the first paragraph and running 3.5+ hours weekly. You're currently uninjured or managing issues smartly. You probably have an age graded run time percentage of 60-65+%. Translate your race time here. Slower or faster, select a different ability half marathon run boost here
View all race distance run boosts here
PROVEN
All programmes and plans feature fully detailed science-based workouts, personalised to you and progressive. Proven over 20 years of racing and coaching - as used by Lovetri's Swimwerkx's half marathon athletes achieving PBs, Club, and major half marathon good-for-age honours at Berlin, Gt North Run and Lisbon
EQUIPMENT
A smart watch to record and monitor threshold HR, distance, time, and pace. Our HR run approach calls for running to percentages of run threshold, which delivers desired training adaptations - we may use RPE or pace for shorter intervals. All our workouts are structured, so you're always running with purpose. Most watches can download the structured sessions directly from Training Peaks
TERRAIN
Preferably flat for the speedwork or track - weekends your usual training terrain
PLAN TIMING
Ideally in the middle of your training for half marathon to add pace to your endurance running. Also ideal to provide race specificity in the last couple of months before an 'A' race when combined with your own long easy runs
BONUS
You get free access to a bonus library of S&C, bodyweight, and plyometric sessions. Also included are pace tables and warmups / cool downs / run related yoga plus relevant training and racing insight
PROMISE
You get exactly what we give our one-to-one coached athletes; complete programmes that deliver results. Built with the same care and attention to detail you'd expect, they are the very best we can design and include explainers and video links where required. You keep the programme and can reuse as much as you want. No jargon, plain simple English, and everything you need IN the plan. Train Different!
All swim bike run boosts here
Head Coach|Owner LovetriSwimwerkx Race Team
Founder racestronger.com online training plans
Ex GB Age Group athlete and Triathlon England Board Member. Head Coach and Coach Mentor [coach other coaches]
- Ironman certified
- BTF Level II Diploma
- Training Peaks LII
- Wattbike Power Trained
We support you in your goals, blending scientific based training proven at elite level around your work and personal life. You get fun effective functional training that delivers results.
lovetri.com|swimwerkx.com