PEAK OF FORM AT RACE DAY
TRAIL - MOUNTAIN - ULTRA - ROAD
📋 Plan Overview
Distance: Half Marathon (21 km)
Elevation: 0 - 500 m
Terrain: Road & Asphalt
Category: Half Marathon Road
Skill / Level: Competitive
Duration: 32 weeks
Workouts/week: 7–11
Weekly hours: 7–10h
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for competitive runners with strong training consistency and race experience who aim to maximize half marathon performance. Ideal for athletes training 6–8 hours per week targeting personal bests or top-category results.
📦 What You’ll Get
A comprehensive 32-week half marathon program created by Arduua coaches. All sessions are prescribed by time and heart rate zones to ensure precise intensity control. Includes high-quality endurance work, threshold sessions, VO₂max intervals, race-pace workouts, and supporting strength and mobility training.
❤️ Training Methodology
Training is guided by time and heart rate to ensure optimal intensity and adaptation. The program emphasizes progressive overload, race-specific workouts, and structured recovery to improve aerobic capacity, lactate threshold, running economy, and fatigue resistance.
📆 Plan Structure
Base (15w): Build aerobic endurance, consistency, and basic strength and mobility.
Specific (8w): Introduce structured threshold sessions and improve running economy.
Pre-Comp (8w): Develop race pace control, longer runs, and fueling awareness.
Taper+Race (1w): Reduce training load and arrive fresh and confident on race day.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
✅ Summary
This 32-week Competitive Half Marathon plan is designed for peak performance. Develop speed, endurance, and efficiency through structured training—and arrive at race day fully prepared to perform at your highest level.
📣 More info:
arduua.com • Contact us at:
info@arduua.com🌍 Global training platform for trail, mountain, ultra & road runners
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