Half Marathon - 17 Weeks
Author
Kephren Izzard
All plans by this CoachLength
17 Weeks
Typical Week
4 Run
Longest Workout
2:00 hrs
Plan Specs
running beginner intermediate advanced masters hr based pace based
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Summary
Why 17 weeks?
We believe optimal performance comes with around 16 weeks of work plus a week to freshen up!
Using a combination of pace and heart rate to optimise your physiological response and keep fatigue under control, this program will suit all abilities who have completed at least a 10km unbroken run.
Based on 4 runs per week, this allows those with busy lives to be able get through the sessions each week and still perform on their chosen race day.
Can be completed without using heart rate, but best results have come from pace and heart rate.
Use your "off days" for cross training, strength or core work, yoga, flexibility, recovery! These will all aid your build to your best Half Marathon!!
Stats
Sample Day 1
This is an easy session all about efficiency.
Using Heart Rate (preferably) or Pace, keep the effort all within Zone 2
Sample Day 6
starting out easy, no set pace, run to feel and finishing strong
Sample Day 13
10 min warm up
10 min at Z2 Pace
10 min at Lower Z3 Pace
10 min at Upper Z3 Pace
10 min warm down
Sample Day 22
100 mins easy run
Keeping the Heart Rate (preferred) or Pace at Zone 2.
Sample Day 29
110 mins easy run
Keeping the Heart Rate (preferred) or Pace at Zone 2.
Sample Day 34
15 min warm up but build pace and effort
15 min Z3 pace
15 min warm down
Sample Day 57
1:45 all nice and easy.
Last 15mins to be run at your goal race pace.