Advanced Half marathon 12 weeks
This program is ideal when you have completed your first half marathon and want to prepare for the half marathon. Over 24 weeks, this training program aims to help you reach your goal race time.
The program consists of 5 phases:
1. Introduction phase: Your goal in this phase is to recovery from the previously race and achieve 60% of peak training volume before starting the next phase.
2. Base-building phase: In weeks 4-9, workout 1 improves running skills with shorts sprints (on flat or hills), workout 2 introduces aerobic intensity with short and medium fast continuous runs. Workout 3 builds aerobic volume and intensity with long fast continuous runs
3. Support phase: Recover in week 10, week 11-15 aim to improve your aerobic volume, speed endurance, lactate threshold speed, and lactate clearance. For workout 1, the pace-change and progression runs becomes harder and longer. Workout 2 introduces VO2 max and anaerobic capacity intervals. Workout 3 is long runs and are designed to practice your half marathon pace,
4. Race specific phase: Lighter workouts. Week 16 is recovery and in week 17-22 will you spend time with longer runs at goal race pace. Workout 1 increase the difficulty pace-change runs to improve clear lactate from the muscles and includes short sprints to maintain power. Workout 2 contains short sprints and medium fast continuous runs that increase intensity. Workout 3 focuses on long runs at half marathon pace.
5. Taper: Decrease slowly and the final 4 days taper you should only have activation session before the race.
1) Lactate threshold (LT):
Your lactate threshold (LT) pace is the highest possible speed you can run without causing an accumulation of blood lactate in your muscle. Training at LT pace raises this threshold, and your body adapts to perform aerobic cell respiration which clears lactate at faster paces.
Lactate threshold pace should stay just within the aerobic range of activity, which should feel like a “comfortably hard” pace that you can sustain for around 1 hour in race condition (LT pace is also called 1 hour race pace). RPE 4-5
A good advice is to invest in a good running watch and download Strava App to log your running.
3 sessions per week
Must use TrainHeroic app to view and log training
recommended to use Strava