HALF MARATHON PB BOOSTER – ADVANCED: 12 WEEKS
HALF MARATHON PB BOOSTER – ADVANCED: 12 WEEKS
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
*ENGLISH BELOW*
Worum geht's?
12 Wochen Halbmarathon-Plan (Advanced) für erfahrene Läufer:innen mit dem Ziel einer Zeit zwischen 1:40 h und 1:19 h.
Für wen?
Du trainierst regelmäßig mindestens 3x pro Woche und bringst idealerweise schon Halbmarathon-Erfahrung mit. Aktuell verletzt? Dann erst vollständig gesund werden. Der Plan lässt sich optimal mit Krafttraining kombinieren.
Was dich erwartet
Drei strukturierte 4-Wochen-Blöcke plus Tapering. Fokus: Schwellenintervalle, progressive Long Runs, Technik und Laufökonomie. Wir bauen gezielt Belastung auf – du entwickelst Tempo, Ausdauer und Rennstrategie.
Wochenrhythmus
Dienstag: lockerer Lauf mit Steigerungen, meist mit Lauf-ABC. Mittwoch: Schwellen-Einheit. Donnerstag: optionaler Recovery-Lauf. Samstag: Aerobic Alternations (Wechsel aus GA1 und Fatmax). Sonntag: Long Run, in einigen Wochen hügelig. Montag und Freitag: Mobility Essentials.
Hör auf deinen Körper
Jede Einheit hat eine RPE-Vorgabe. Qualität schlägt Quantität – bei Krankheit oder starker Müdigkeit ist Pause erlaubt und sinnvoll.
Start & Aktivierung
Aktiviere den Plan genau 12 Wochen vor deinem Wettkampf. Der Plan startet an einem Montag und endet am Renntag (Sonntag). Zähle vom Renntag 83 Tage zurück – das ist dein Startdatum.
Renn-Woche: Aktivierungs-Session mit 200 m und 1000 m im Renntempo-Gefühl, am Tag vor dem Rennen der FINAL CALL.
Erstellt von Ruben Best / @rubsterbest, Läufer, Triathlet und Coach bei NGTRNG.
Partner
LaPrimaFit (Nutrition) – offizieller Distributor von Amacx, Maurten, Pillar Performance, Precision Fuel & Hydration u.v.m. 20 % mit Code RUBSTERTRAINING20 – laprimafit.com
feels.like (Recovery & Activation) – NeuroKomplexe mit 100 % Wirkstoffen. Code "rubster" – feelslike.sport/11838625_ruben
ENGLISH
What's the plan?
12-week half marathon plan (Advanced) for experienced runners aiming for a finish time between 1:40 h and 1:19 h.
Who is it for?
You train at least 3 times a week regularly and ideally already have some half marathon experience. Currently injured? Recover fully first. The plan works best combined with strength training.
What to expect
Three structured 4-week blocks plus tapering. Focus: threshold intervals, progressive long runs, technique and running economy. Load builds purposefully – you develop pace, endurance and race strategy.
Weekly rhythm
Tuesday: easy run with strides, mostly with form drills. Wednesday: threshold session. Thursday: optional recovery run. Saturday: aerobic alternations (switching between easy aerobic and Fatmax). Sunday: long run, hilly in some weeks. Monday and Friday: Mobility Essentials.
Listen to your body
Every workout includes an RPE cue. Quality over quantity – if you're sick or overly fatigued, rest is allowed and makes sense.
Start & activation
Activate the plan exactly 12 weeks before race day. The plan starts on a Monday and ends on race day (Sunday). Count back 83 days from race day – that's your start date.
Race week: activation session with 200 m and 1000 m reps at race-pace feel, FINAL CALL the day before the race.
Created by Ruben Best / @rubsterbest, runner, triathlete and coach at NGTRNG.
Partners
LaPrimaFit (Nutrition) – official distributor of Amacx, Maurten, Pillar Performance, Precision Fuel & Hydration and more. 20 % off with code RUBSTERTRAINING20 – laprimafit.com
feels.like (Recovery & Activation) – NeuroComplexes with 100 % active ingredients. Code "rubster" – feelslike.sport/11838625_ruben
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
02:41:00 | 01:50:00 |
|
Strength
x2
|
01:30:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:41:00 | 01:50:00 | |
|
|
01:30:00 | 00:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.