A complete 16-week build to a half marathon personal best, structured around the Norwegian double-threshold method: one day each week with two controlled threshold sessions instead of a single hard one. This approach lets you accumulate far more quality work at sustainable intensity — the reason it has become the standard among the world's best distance runners.
Who this plan is for
Experienced runners currently training 60-80 km (37-50 miles) per week who want to run a faster half marathon. You should have at least twelve months of consistent running behind you, be injury-free at the start, and be able to train six days a week including one day with two runs.
The plan progresses from 66 km in Week 1 to a peak of 125 km in Week 11, then tapers into race day. Expect 7-11 hours of training per week depending on your pace.
This plan is not suitable for beginners, runners currently below 50 km per week, or anyone returning from injury.
How it is structured
Six running days plus one cross-training day. Every Tuesday is a double-threshold day. Sundays are the long run, reaching 26 km. A second quality session sits on Thursday from Week 5. Five phases: Introduction, Base Build, Peak Volume, Race Specific, and a two-week Taper. Recovery weeks fall in Weeks 4, 8 and 12.
All intensity targets are percentages of your own threshold pace, so every session calibrates to your current fitness. A 5 km time trial in Week 8 resets that number for the second half of the plan. An optional tune-up race in Week 12 is recommended and the week is written to accommodate it.
What you will need
A GPS watch and a TrainingPeaks account with your threshold pace set
A moderate hill of 200 m for Weeks 2-3
A track or accurately measured flat loop for interval sessions
Access to a bike, elliptical, pool or rowing machine for the weekly cross-training day (a short easy run is an acceptable substitute)
Basic strength equipment: dumbbells or a barbell, plus a partner or anchor point for Nordic hamstring curls
Your race-day fuelling products, used in training from Week 1
Krispel, 46: Semi-pro long-distance athlete, marathon specialist with 20+ finishes and PB of 2:26:19 from Valencia marathon 2025.
Placed 8th at the 2023 Abbott Age Group World Championship in Chicago.
As a certified sport therapist and injury prevention expert, I've coached runners since 2016, blending passion, science, and proven strategies to help you achieve your goals safely.
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