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12 Week Half Marathon PB Plan | Pace Based 4-5.5 hours per week | Free Education Platform

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12 Week Half Marathon PB Plan | Pace Based 4-5.5 hours per week | Free Education Platform

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Simon Olney

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Purchase this plan and claim three months free access to our all in one education platform, worth £60. Whether you want to learn how to fix your bike, improve your swim technique, execute a strength workout or understand the mental skills to exceed in triathlon, we’ve got you covered. Your discount code can be found on Monday of week 2 and redeemed at https://phazontriathlon.mykajabi.com/offers/ScBiHdGp?

In this plan, British Triathlon High Performing Coach Simon Olney will help you improve your half marathon PB in 12 weeks. This plan is written for the athlete who can run a half marathon between 1:30 and 2:00.

The plan follows a formula of rest on Mondays, speed work on Tuesdays, tempo on Thursdays, cross training on Saturdays and long runs on Sundays.

If you have any questions before or following the purchase of this plan, you can get in touch with me at Simon@phazontriathlon.com where I'll be happy to help.

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Training Plan Sample Week

Week 1Week 10
Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rest Day

No detail
Tuesday

Lactate Stacker

00:28:0036 TSSStructured Workout
This is a very simple workout designed to improve your lactate threshold by pushing very hard for a minute, then allowing yourself to recover for two minutes. This is long enough for you to go hard again next rep, but not long enough for your body to clear the lactate in your muscles. The result here is it forces the body to become more efficient at clearing lactate in the muscles, thus improving your lactate threshold.
Details
Wednesday

Easy Run

00:30:0033 TSSStructured Workout
This is a staple workout, and key to making you a faster runner. If you are new to running at this pace you may find it difficult to stay below the prescribed pace, but it's imperative you do to avoid placing undue stress on the body. Ignore the pace targets when you reach the hills and instead focus on holding a similar effort level to the running on the flats, perhaps using your heart rate as a guide.
Details
Thursday

High Cadence Intervals

00:40:0048 TSSStructured Workout
Running speed is broadly a combination of running cadence and stride length. The longer our stride and the faster our feet turn over, the taster we'll move. This workout is a zone 2 run with a twist, where we focus on holding a higher (175-190RPM) cadence for short periods.

You may find this alien at first, especially if you are new to running and/or a bit of a plodder as it challenges the aerobic system, however it is a good way to improve your running.

For most athletes a turnover of 180RPM is sufficient, the 190 upper limit is simply for those who already run around the 180 mark to challenge themselves.

Some devices may report strides per minute as measured from a single foot, in which case you simply need to halve the target for your workout.
Details
Friday

Tempo Intervals

01:00:0072 TSSStructured Workout
Once we have a strong running foundation of easy miles and strength in our legs, we can play around with intensity a bit.

Tempo, or zone 3 work is the intensity the majority of the population will default to if you ask them to go for a run, it's too fast to be sustainable for long periods in untrained athletes and doesn't build long term fitness in the same way that zone 2 runs do, but it does provide benefits to muscular endurance which is important for improving your running, without creating large amounts of fatigue and muscle soreness associated with threshold work.
Details
Saturday

No Planned Workouts

No content
No detail
Sunday

Easy Run

01:30:00108 TSSStructured Workout
This is a staple workout, and key to making you a faster runner. If you are new to running at this pace you may find it difficult to stay below the prescribed pace, but it's imperative you do to avoid placing undue stress on the body. Ignore the pace targets when you reach the hills and instead focus on holding a similar effort level to the running on the flats, perhaps using your heart rate as a guide.
Details

Tuesday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
04:32:00 02:15:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
04:32:00 02:15:00
Day Off
—— ——

Training Load By Week


Simon Olney

Phazon Triathlon

I am a British Triathlon High Performing Coach who specialises in helping athletes complete their first IRONMAN or IRONMAN 70.3 event. Are you feeling lost in the ocean of noise surrounding the sport? Don't have the time to read textbooks and trawl YouTube for answers? Overwhelmed by all the information out there? Don't have 20 hours a week to train? I provide pragmatic coaching for busy people.

View all Training Plans by this Coach
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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