Description

This 16-week premium half-marathon program is designed for runners who want to optimise performance and reach their potential through structured, progressive training. The plan focuses on improving race efficiency, pacing precision, and the physiological demands required for faster half-marathon racing.

– Typically supports: Runners aiming for 1 h 20 min – 1 h 30 min times, but results may vary by individual fitness level and chosen training paces.
– Often corresponds to a 10 km time of approximately 36–41 minutes
– Suitable for runners already consistently training at ~50–60 km per week with an established running routine
– Training: 5–6 runs per week
– Weekly volume*: ~60→85 km OR ~5.5→7.5 hours
– Longest run: 24 km OR ~2h 15 min

*The total weekly distance and training time depend on your individual running pace and the amount you choose to do time or distance-based exercise options during the week. The plan includes double training days (running + strength).

What the training plan includes:
– 2 speed training sessions a week
– Strength training (home and gym)
– Adjustment guidance if you are running a 10 km race during the plan
– Distance-based and time-based training options for flexibility
– Effort-based training instructions using RPE
– Pace calculation guidance (kilometres and miles)
– Heart rate guidance for different training intensities
– Hydration and energy intake guidance
– Warm-up guidance
– Recovery and fatigue management
– Pacing strategies
– Heat, humidity & heat tolerance
– Race week tips
– Race week checklist