This plan is for those looking to try out the Norwegian training method while training for a half marathon and running 80 mpw.
This plan is a 12 week build for a half marathon race. The half marathon race is on week 12 of this plan.
Before starting this plan, you should already be running ~70-75 mpw with at least two threshold sessions per week in the weeks leading up. This plan will stay at 80 mpw after the first 3 weeks.
This plan has 7 days of running per week with no off days.
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 3 double days a week, one of which is a double threshold session. The remaining 2 are easy run doubles.
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.