Half marathon training plan for Faster runners. Sub 1:45

Half marathon training plan for Faster runners. Sub 1:45.

The plan is designed for runners who have already completed a half marathon before in under 2:00 and want to improve their time, or who complete 10k in less than 48 min.

	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total km
Week 1	Rest	8km steady with 4×800 IT, 200m jog between	8km Easy	8km easy with 5km fartlek	Rest	5km easy	Race 10k target 48min, with 1.5km warm up before and 1.5km warm down after	42km
Week 2	Rest	8km steady with 4×800 IT, 200m jog between	10km easy	10km steady with 5km tempo	Rest	8km easy with 6x200m hills	14km steady	50km
Week 3	Rest	8km steady with 3x2000m IT, 400m jog between	11km easy	10km steady with 5km Tempo	Rest	8km easy with 5km fartlek	16km steady	52km
Week 4	Rest	8km steady with 4x1200m IT, 400m jog between	11km easy	10km easy with 6km fartlek	Rest	5km easy	Race 10k target 47min, with 1.5km warm up before and 1.5km warm down after	47km
Week 5	Rest	8km steady with 5x800m IT, 200m jog between	13km easy	8km steady with 5km Tempo	Rest	8km easy with 8x200m hills	19km easy	56km
Week 6	Rest	8km steady with 6x500m IT, 200m jog between	10km easy	10km easy with 5km fartlek	Rest	5km easy	Time trial. 16k, target 80 minutes	49km
Week 7	Rest	8km easy with 10x200m IT, 100m jog between	13km easy	10km steady with 6km Tempo	Rest	8km easy with 5km fartlek	21km taking two hours	60km
Week 8	Rest	8km steady with 5x1000m IT, 200m jiog between	10km easy	10km easy with 8x200m hills	Rest	5km easy	Race 21km target 107mins with with 1.5km warm up before and 1.5km warm down after	57km
Week 9	Rest	8km steady with 5x800m IT, 100m jog between	8km easy	10km easy with 6km Tempo	Rest	10km easy with 6km fartlek	23km taking 125 min	59km
Week 10	Rest	8km with 10x400m IT, 100m jog between	11km easy	10km easy with 6km Tempo	Rest	10km easy with 10x200m hills	24km taking 135 min	63km
Week 11	Rest	8km with 3x1500m IT, 200m jog between	10km easy	8km easy with 5km fartlek	Rest	5km easy	Race 10km target 45min with 1.5km warm up before and 1.5km warm down after	44km
Week 12	Rest	8km steady with 8x300m IT, 100m jog between	6km easy	6km easy with 6x150m strides	Rest	5km easy	Race 21.1km target 105mins	46km

Description of run pace	Recovery	Easy	Steady	Tempo
Perceived Exertion	Very easy	Easy	Just comfortable	Uncomfortable
Breathing reference	Very easy to talk in long sentences	Easy to talk	OK to talk in short bursts. Periods of silence	Hard to talk. Staccato

Graeme Loudain – September 2019

These notes are published as a general aid to all endurance runners. They are guidelines based on current best practice, intended to illustrate the points in the articles rather than provide a precise training schedule. They are written in a way to be of help to runners. Individuals will have their own requirements and the content of the notes will not suit all. Please use them in the spirit in which they are intended and modify them to suit your own needs. If you have suggestions for improvement, amendments or comment, please email gladmin@btinternet.com.