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

8km steady with 4×800 IT, 200m jog between 8km Easy 8km easy with 5km fartlek 5km easy Race 10k target 48min, with 1.5km warm up before and 1.5km warm down after 42km

Week 2

8km steady with 4×800 IT, 200m jog between 10km easy 10km steady with 5km tempo 8km easy with 6x200m hills 14km steady 50km

Week 3

8km steady with 3x2000m IT, 400m jog between 11km easy 10km steady with 5km Tempo 8km easy with 5km fartlek 16km steady 52km

Week 4

8km steady with 4x1200m IT, 400m jog between 11km easy 10km easy with 6km fartlek 5km easy Race 10k target 47min, with 1.5km warm up before and 1.5km warm down after 47km

Week 5

8km steady with 5x800m IT, 200m jog between 13km easy 8km steady with 5km Tempo 8km easy with 8x200m hills 19km easy 56km

Week 6

8km steady with 6x500m IT, 200m jog between 10km easy 10km easy with 5km fartlek 5km easy Time trial. 16k, target 80 minutes 49km

Week 7

8km easy with 10x200m IT, 100m jog between 13km easy 10km steady with 6km Tempo 8km easy with 5km fartlek 21km taking two hours 60km

Week 8

8km steady with 5x1000m IT, 200m jiog between 10km easy 10km easy with 8x200m hills 5km easy Race 21km target 107mins with with 1.5km warm up before and 1.5km warm down after 57km

Week 9

8km steady with 5x800m IT, 100m jog between 8km easy 10km easy with 6km Tempo 10km easy with 6km fartlek 23km taking 125 min 59km

Week 10

8km with 10x400m IT, 100m jog between 11km easy 10km easy with 6km Tempo 10km easy with 10x200m hills 24km taking 135 min 63km

Week 11

8km with 3x1500m IT, 200m jog between 10km easy 8km easy with 5km fartlek 5km easy Race 10km target 45min with 1.5km warm up before and 1.5km warm down after 44km

Week 12

8km steady with 8x300m IT, 100m jog between 6km easy 6km easy with 6x150m strides 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.