This plan is for those looking to try out the Norwegian training method while training for a half marathon and running 60 mpw.
Before starting this plan, you should already be running ~50-55 mpw of easy mileage. This plan will stay at 60 mpw after the first 3 weeks.
This plan has 6 days of running per week with one off day.
There is no biking or cross training in this plan.
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.
This plan has two double days a week. The doubles are easy runs and not a second threshold session. There are no double threshold sessions in this plan as the mileage isn't quite high enough to warrant that.
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.