This Training Plan is for the runner who wants to prepare for a 21.1km (half marathon) distance road running race but is limited to between 5 and 8 hours of training per week.

What monitoring equipment do you require to get the most out of this training plan?

A heart rate monitor is essential for the running and cross-training sessions as the training zones are expressed in %MHR (%Max Heart Rate)

Why use this training plan?

Base training is perhaps the single most important training phase of the year. Many athletes never reach their full potential because they neglect this critical phase of training

This training plan should form the first phase of your preparation and is meant to improve your aerobic fitness and sport-specific strength.

Base training prepares your body for the rigours of the next training phases which will include more training Volume and Intensity.

What can you expect?
This plan starts at 5 hours and 02 minutes and builds up to a maximum of 7 hours and 26 minutes per week.

Week 1: Test Week
Weeks 2 to 5: Block 1 of Base Training
Weeks 6 to 9: Block 2 of Base Training
Week 10: Re-test Week

Access to Facilities
For the Test and Re-Test weeks, access to a flat 5km running route or circuit.

What is included with the training plan?
Included with this plan are sport-specific flexibility and core strength plans.
Access our FREE training tools to help you accurately set up your training zones.