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Craig Alexander's Sansego Target Sub-5hr Half Distance Training Plan

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Craig Alexander's Sansego Target Sub-5hr Half Distance Training Plan


Craig Alexander


16 Weeks

Plan Description

Hi, it's Crowie here.
Are you a 5-6hr Half Distance athlete who is a little frustrated with your performances? Perhaps you have plateaued or feel like you just haven't been able to deliver that breakthrough race?
This could be the perfect training plan for you. I have designed and written this training plan using programming principles and specific sessions tailored to elevating the fitness, strength and performance of an athlete in the 5-6hr bracket.
The program runs for a total duration of 16 weeks. Weekly training hours range from 12-15 hours per week, with the average training load being 13:19hr/week.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
06:05:00 03:30:00
Swim x3
02:40:00 01:10:00
Run x3
02:55:00 02:00:00
Strength x2
01:04:00 00:35:00
Brick x1
00:35:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
06:05:00 03:30:00
02:40:00 01:10:00
02:55:00 02:00:00
01:04:00 00:35:00
00:35:00 00:45:00

Training Load By Week

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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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