This half marathon plan is designed for runners aiming to complete the race in under 1:30, while maintaining lower mileage and preserving lean muscle mass.
The plan includes 4 to 5 runs per week, with an average volume of 50 to 70 km (32 to 45 miles) per week.
It also incorporates suggested gym sessions focused on strengthening the core and upper body muscles (chest, shoulders, arms, and back). The goal is to enhance aesthetics and maintain lean muscle mass without sacrificing speed.
The plan is structured using the VDOT methodology and is divided into four phases:
P1: Base Build-Up
P2: Early Quality
P3: Transition Quality
P4: Race Specific
All workouts are detailed in the app, with instructions on how to execute each one. The threshold pace should be set between 4:00-4:10 min/km (6:27-6:45 min/mile) to achieve the desired result, starting at the lower end as fitness improves.
This plan is ideal for individuals who want to achieve an ambitious time, maintain or gain lean muscle mass, improve aesthetics, and optimize health and performance, all while managing the demands of a full-time job, family, or other responsibilities.
Are you looking to become an Endurance Ape? Is your goal to become a fast runner, but also to have the strength of an Ape and feel amazing in your daily life.
I will share with you a methodology that mixes strength and endurance to optimize your race results, while keeping a strong body that will be resilient to injuries!
The plans are designed for the weekend warriors with full time jobs and limited time. Focus is quality, not quantity.
Join my program and achieve results like never before!