The 12-week sub-1:45 half marathon plan is designed for the advanced to intermediate runner looking to take their half marathon training to the next level with increased mileage and more challenging, race-specific workouts.
To start this plan, you should be comfortable running 40-50 miles per week and currently be doing about 35-40 miles with at least a 10 mile long run. Your previous personal best should be at least better than one of the following:
5k – 23:00
10k – 43:30
HM – 1:50
Marathon – 3:45
The goal of this half marathon plan is to increase your weekly mileage to 45-50 miles per week and is a blend of stamina and speed endurance (the ability to hold a fast pace for a long time), which are critical to running your fastest half marathon.
The first 6 weeks of the program are designed to increase your general level of running fitness to its highest level by working on every energy system – threshold, speed and aerobic endurance.In the final 6 weeks we introduce the half marathon specific workouts and quality long runs. The half marathon specific workouts come in two varieties – stamina workouts, like tempo or threshold runs, and long speed workouts, like 5 or 6 x 1 mile. In addition, we mix in hard, quality long runs so you can teach your body how to run fast late in the race when you’re tired.
Plan written by Jeff Gaudette.