Plan Goal
Build to a confident, sustainable half-marathon using heart rate (HR) 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 prefer HR guidance over pace/power.
✅ 3–4 run sessions/week (optional light admin/strides most weeks).
✅ Willing to anchor training to LTHR-based zones and cap effort on hot/stressful days.
✅ 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).
✅ Fuel 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
A repeatable long run, steadier pacing via HR control, better post-run legs, and race-day confidence to hold form—without training tired all cycle.