Plan Goal
Build to a confident, sustainable half-marathon using threshold pace (T-pace) as your north star: steady Z2 volume, gentle Z3 introductions, optional short strides, and smart deloads—maximising durability, not drama.

Perfect For
✅ Newer runners or returners who want structure without burnout.
✅ 3–4 run sessions/week (optional light admin/strides most weeks).
✅ Happy to run by pace using your SPC T-pace zones (Z1, Z2, Zone X, Z3, Zone Y, Z4, Z5).
✅ Flexible with life—we’ll downshift when sleep/stress says so.

Recommended Add-Ons
✅ Strength 2×/wk (simple full-body: hinges, squats, pushes, pulls; 25–35 min).
✅ Mobility “little and often” (5–10 min on easy days).
✅ Fuelling practice on long runs ≥70 min (30–45 g carbs/hr + sips of fluid).
✅ Form strides (4–6 × 10–15 s) most weeks once base is rolling.

When to Use It
Your beginner half-marathon build toward a B- or A-race. The block includes a deload every 4th week, a gentle sharpening phase, and a tidy 2-week taper. Occasional Zone X floats (between easy and steady) appear later—never stacked.

What You’ll Finish With
Race pace that feels practiced, higher sustainable speed, and late-race control with fueling you can execute under pressure—without training tired all cycle.

How It Trains (Pace-Based)

Easy days = Z1/Z2 aerobic time-on-feet (most of the plan).

Quality days = controlled Z2 → low Z3 progressions; very short strides for mechanics.

Later phases sprinkle brief Zone X floats (between Z2–Z3) for rhythm—no hero work.

Long runs progress gradually (peaking ~95–110 min for most beginners), then taper.

Use lap/auto-lap and pace alerts to avoid creeping faster than target zones.

Safeguards Built In

Weekly RPE + life-metrics check: if sleep/stress is off, we auto-downshift.

Deloads every 4th week to lock in adaptation.

No back-to-back quality; long run never paired with maximal work.

Kit & Race Practice

Test shoes/socks on ≥2 long runs; carry simple gels/chews and sip fluids.

Practice start-easy pacing with T-pace-based alerts; lock in race-effort feel by the taper.