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Norwegian Method 12 week Build for Half Marathon - 40 mpw

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Norwegian Method 12 week Build for Half Marathon - 40 mpw

Author

Hammer & Axe LLC

All plans by this Coach

Length

12 Weeks

Plan Description

This plan is for those looking to try out the Norwegian training method while training for a half marathon and running 40 mpw.

This training plan is a 12 week build with week 12 being the race week.

Before starting this plan, you should already be running ~35 mpw of easy mileage. This plan will stay at 40 mpw after the first 2 weeks.

This plan has 6 days of running per week with one off day.

There is no biking or cross training in this plan.

There are no double threshold days in this plan, rather it is a low mileage interpretation of the Norwegian method.

Workouts are given based on intensity, pace, and % of heart rate max. There are also lactate ranges given on the threshold days for those that have a lactate meter. Tips for predicting lactate based on heart rate behavior are given.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
39mi 13mi
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
39mi 13mi
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Hammer & Axe LLC

Hammer & Axe Training was born out of a vision shared by a handful of elite distance runners. We found in our training that we ran our best when we committed to training our speed and strength equally. A focus on strength made us durable, strong, and prepared for the adversity that racing brings. A focus on speed made us confident, efficient, and ready to move when the right moment arrived. We wanted to bring this feeling of speed and strength to as many runners as possible.

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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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