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Break 1:40 Half Marathon

Author

Sarah Portella

All plans by this Coach
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Length

12 Weeks

Plan Specs

running half marathon intermediate time goal hr based pace based

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Plan Description

This training plan is designed to help you break 1:40 for a half marathon. With a day each week devoted to speed development and tempo sets this plan will get you fit and fast for your next race. This is considered an intermediate training plan and you should have a solid run base prior to starting this plan.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:50 hrs 1:45 hrs
1:00 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:50 hrs 1:45 hrs
1:00 hrs 1:00 hrs
—— ——

Training Load By Week


Sarah Portella

Bolton Endurance Sports Training

Triathlon is a sport you must be persistent at, dedicated to, and enthusiastic about if you truly want to reach your potential. I hope younger kids & adults alike will see triathlon can be balanced between work and family and still be fun, challenging, and rewarding.
I also work with high school athletes for run specific training.
-Individualized training programs for triathlon & running. -Communication in person, phone or email weekly.

Sample Day 1

1:00:00
Weights

2-3 sets of 10-12 reps. Include core-work.

Sample Day 2

0:34:59
Speed Development - 30 Sec. Strides

Warm up with 10 min. easy running followed by drills and 4x15 sec. strides. Then do 7x30 sec. fast with 30 sec. jog in between. Cool down with 10-15 min. easy running.

Sample Day 3

0:45:00
HR Zone 1 Only

Easy run done in HR zone 1. This is intended to be conversation pace. Nice and easy.

Sample Day 4

0:45:00
50% in heart rate zone 2.

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

Sample Day 4

0:10:00
Core Work

Do a combo of crunches, leg lifts & planks.

Sample Day 6

0:30:00
HR Zone 1 Only

Easy run done in HR zone 1. This is intended to be conversation pace. Nice and easy.

Sample Day 7

1:00:00
Long Run Zone 1 & 2

Keep HR in zones 1 & 2 only.

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