Bigger upper body means faster half marathon time... Right? Ran over 8 weeks. Three gym sessions a week, two of them focusing on a full upper body workout, and the other a lower body workout. Don't be fooled though, just because it's an upper body focused programme, doesn't mean the leg day is easy!

At the start of the programme, there is a Lactate Threshold Test which is designed to establish your training zones. This will help you in your run workouts and make sure you're running the correct speeds and in the correct heart rate zones.

There will be 3-5 run days per week, with optional easy/base runs for you to include if you have got the time. You can also choose the option of swapping the easy runs for other conditioning modalities such as ski, bike or row.

Rest days will be 2-3 days per week, depending on how many sessions you can get in to your programme. Double training days will also feature, but can be adjusted based on your activity level.

A Training Peaks premium account is recommended with this programme to allow full functionality of the Training Peaks software!