THIS PLAN

This 20 WEEK plan is aimed at the experienced ATHLETE half marathon runner and incorporates the latest thinking in distance running and includes 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

ATHLETE ability means you are an experienced and well-conditioned endurance runner recognised as 'pretty good' amongst your peers. You may be new to the distance or a Masters athlete but you'll be seeking a PB / PR. You're fee from / manage well any chronic injuries. It's less important that you have a solid block of training behind you as you'll build resillience in this 20 week plan, but you should be relatively run fit. You're probably seeking training structure, already 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. Volume and intensity build over 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 uses a race-proven format with pacing and effort based on your personal run test results. ATHLETE ability volume, race-effort runs and intervals are lower intensity than INTERMEDIATE and ADVANCED but still very effective. 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