How to Interpret the training plans

Easy runs should start at a very gentle effort and increase progressively. Each runner has their own training pace, which is determined by their current race pace at each moment of the season. When starting a plan, race pace is much slower than at the end of the plan, which means lower intensity in easy runs and interval sessions compared to several weeks later. At the beginning of the training schedule you must be cautious and listen to your body, which will dictate your training pace.

Races will guide you in estimating a probable target pace for your goal event, which will always be faster than the pace of those tune‑up races. In the final weeks of the plan, training paces will be set by your goal pace. If you absorb those workouts well, you can be confident you will hit the proposed finish time for your most important race without problems. The intensity of intervals should be progressive. For example, in long intervals you start several seconds per km slower than your planned race pace, and the last one should be a few seconds per km faster than your target pace. In short intervals those paces should be even faster.

THE TIMES I PROPOSE IN THESE TABLES ARE APPROXIMATE AND FOR GUIDANCE ONLY.

You shouldn’t take them as “strict rules”; they are just references from which you must calculate your own training paces. Ideally, to avoid mistakes, it’s better to err on the side of caution and run intervals comfortably. Keep in mind that if the last interval is not the fastest, or in the final third you are slower than in the earlier ones, you are doing them wrong; that is, too fast for your level. If you run them progressively, finishing the last ones stronger, but after one minute you cannot bring your heart rate down at least 30 beats, then you are pushing too hard and you must slow down in the next session.

TRAINING PLANS:

I propose 6 levels to complete in almost three months (11 weeks): sub‑2h; sub‑1h45’; sub‑1h35’; sub‑1h30’; sub‑1h25’ and sub‑1h20’. They are designed to reach peak form in week 11.

Specific 11‑week training plan. To break Two hours in the half marathon
Specific 11‑week training plan. To break 1h 45’ in the half marathon
Specific 11‑week training plan. To break 1h 35’ in the half marathon
Specific 11‑week training plan. To break 1h 30’ in the half marathon
Specific 11‑week training plan. For sub‑1h 25’ in the Half Marathon.
Specific 11‑week training plan. For sub‑1h 20’ in the Half Marathon.