HALF MARATHON | [20WK]
ABILITY: INTERMEDIATE
TRAINING METRIC: Threshold HR % / PACE
THIS PLAN
This 16 WEEK plan is aimed at the INTERMEDIATE 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
INTERMEDIATE ability means you are a well conditioned endurance runner and recognised as 'fast'. It's not your first half marathon and you're seeking a PR/PR. You finish near the front of the 'good for age' category and are free from / manage well any chronic injuries. You might be an equally talented 10K runner 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 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
Between 1:28 to 1:40 (Around 4:11 to 4:46 per K | 6:43 to 7:38 per mile)
FEMALE
Between 1:35 to 1:45 (Around 4:31 to 4:59 per K | 7:15 to 8:01 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. First 4 weeks sees volume and intensity build, training physical and mental resilience. For the following race specific block 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, 1 week specific taper, flexible race week schedule, 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. INTERMEDIATE ability volume, ,interval and race-effort run intensity are higher than ATHLETE, lower than ADVANCED. All workouts have built in progression challenge - they get more challenging as you approach race fitness
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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