This plan consists of 8 weeks of guidance and training for anyone capable of running 90 minutes for a half marathon by the end. Any runner using this plan should have been previously running at least 3-5 days a week and capable of running up to 40 miles a week by the latter half of this plan. This plan uses paces and splits specifically designed for the goal of someone trying to run 90 minutes in the half marathon. The plan starts of with 4 weeks of intro running and slowly increases volume while keeping intensity low. Then, over the next four weeks we increase intensity of the runs. The final 4 weeks are designed specifically to peak on race day at the end of the plan. This plan also includes core, strength and mobility. This is optional, but would be a great addition to your running plans.
Some paces you can use for reference while using this plan:
Very Easy (10:01 - 9:20)
Easy (9:17 - 8:58)
Moderate (8:08 - 7:54)
Tempo (7:17 - 7:06)
Threshold (6:55 - 6:46)
As I tell all the athletes I coach, trust your gut! Use your best judgment when using this training plan. When in doubt, run slower than you think and end faster. I believe in all of you. BEST OF LUCK!
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.