HALF MARATHON | [20WK]
ABILITY: ADVANCED
TRAINING METRIC: Threshold HR % / PACE
THIS PLAN
This 20 WEEK plan is aimed at the ADVANCED half marathon athlete and incorporates the latest thinking in distance running, including speedwork, x-threshold, easy and race specific efforts aligned to global half marathon averages of similar-ability athletes to you
TRAINING METRIC
In training we favour HR over pace - pace is an outcome of more oxygen efficient running and our aim is to raise and increase threshold tolerance and the duration you hold race pace. You will see a close correlation between the two by plan end. (Read why below in sample week 'rationale'). You can monitor both with feel come race day
ABILITY
'ADVANCED' Regularly finishing top positions / best times in your age group or overall race if not podium placing. You are certainly 'good for age' or you're of similar ability over 10K moving up a distance. It's less important that you have a solid block of training behind you as you'll build in this 20 week plan, but you should be relatively run fit. Preferably no injuries, ready for speedwork and you'll already be running 2 hours+ per week and can manage a 12K+ run comfortably. Translate and compare your run times with the age graded guide range below. Input your age here
Open / Male
Flat half marathon 1:15 to 1:25 (Around 3:33 to 4:02 per K | 6:11 to 6:29 per mile)
Female
Flat half marathon 1:22 to 1:35 (Around 3:53 to 4:30 per K | 6:16 to 7:15 per mile)
View other ability /duration plans here
CONTENT
Av race oriented 4-5 hrs over 5 workouts/week
Fresh, different, highly rated and current. Many sessions pro derived. All run tests (2) included. We follow strong-before-long, and fast-before-far principles. Volume and intensity build over the first 4 weeks, training physical and mental resilience ready for the race specific 16 week block where you'll train 4-5 weekly sessions (2 off days) and build to running approx 60K per week. Plan includes half-marathon specific speed work, race sims, one week specific taper, flexible race week download schedule, full self directed S&C and free access to the world's most comprehensive endurance racing and training content
PERSONALISED & PROVEN
This half marathon plan follows a race-proven format with pacing and effort based on your personal run test results. ADVANCED ability volume is higher; race effort runs and intervals are higher intensity than INTERMEDIATE and (experienced) ATHLETE. All workouts have built in 'progression challenge' meaning that personal target intensities change with your fitness as you near race fitness and approach race date
TIMING
Download this plan to MONDAY of the week you want your training to start
SPEED BOOSTS
Happy with your slower endurance training but could do with more speed?
View structured 8 week half marathon run speed boosts here
MULTISPORT ASPIRATIONS?
Ever wanted to try multisport but worried about your ability in bike or swim? Then use our racestronger®CUSTOM modular plans that allow you to combine different ability individual swim bike run disciplines together into one no-compromise complete plan to suit you, the athlete. View all racestronger®CUSTOM modular plans and speed 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.
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