Half marathon training

Week 1

1. 18 min pace change run
   alternate between 2 min lactate threshold (LT) - comfortably uncomfortable - pace and 4 min easy pace. End with 5 min walk.
   Interval training
   30 sec run, 1 min walk, repeat 4 times.

2. Hill run
   10 sec run at 100% effort, 2 min walk downhill, repeat 2 times.
   Sprints
   30 sec sprint, 60-90 sec walk, repeat 6 times.

3. Run 10km

Week 2

1. 18 min pace change run
   alternate between 1 min at 10 sec above LT pace and 2 min easy pace. End with 5 min walk.
   Interval training
   30 sec run, 1 min walk, repeat 4 times.

2. Run 5km

3. 12km pace change run
   alternate between 3km easy pace and 1km half marathon goal pace.

Week 3

1. 24 min pace change run
   alternate between 4 min LT pace and 4 min easy pace. End with 5 min walk.
   Interval training
   30 sec run, 1 min walk, repeat 4 times.

2. Hill run
   10 sec run at 100% effort, 2 min walk downhill, repeat 4 times
   Sprints
   30 sec sprint, 60-90 sec walk, repeat 8 times.

3. Run 14km

Week 4

1. 24 min pace change run
   alternate between 2 min at 10 sec above LT pace and 2 min easy pace. End with 5 min walk.
   Interval training
   30 sec run, 1 min walk, repeat 4 times.

2. Run 7km

3. 12km pace change run
   alternate between 1km half marathon goal pace and 1km steady pace.

Week 5

1. Hill run
   10 sec run at 100% effort, 2 min walk downhill, repeat 4 times.
   20 min pace change run
   alternate between 8 min at LT pace and 2 min easy pace.

2. VO2 max training
   200m at 3km pace, recovery walk duration of run, repeat 16 times.

3. Run 16km

Week 6

1. 24 min pace change run
   alternate between 2 min at 10 sec above LT pace and 2 min steady pace. End with 5 min walk.
   Interval training
   30 sec run, 1 min walk, repeat 4 times.

2. Run 8km

3. 12km pace change run
   alternate between 2km half marathon pace and 1km steady pace.

Week 7

1. Hill run
   10 sec run at 100% effort, 2 min walk downhill, repeat 4 times.
   20 min tempo run
   at LT pace.

2. VO2 max training
   400m at 3km pace, recovery walk duration of run, repeat 8 times.
   Anaerobic capacity training
   200m at 1500m pace, recovery walk twice duration of run, repeat 4 times.

3. Run 18km

Week 8

1. 4 x 5 min progression runs
   20 sec under LT pace, 10 sec under LT pace, LT pace, 10 sec under LT pace, 20 sec under LT pace. 5 min walk.
   Interval training
   30 sec run, 1 min walk, repeat 4 times.

2. Run 9km

3. 12km pace change run
   alternate between 3km half marathon goal pace and 1km steady pace.

Week 9

1. Hill run
   10 sec run at 100% effort, 2 min walk downhill, repeat 4 times.
   25 min pace change run
   alternate between 3 min 10 sec above LT pace and 2 min steady pace.

2. VO2 max training
   400m at 5km pace, recovery walk half duration of run, repeat 12 times.
   Anaerobic capacity training
   200m at 1500m pace, recovery walk or jog twice the duration of run, repeat 4 times.

3. Run 20km

Week 10

1. 8.4km pace change run
   alternate between 800m at 10km pace and 400m at easy pace. End with 5 min walk.
   Anaerobic capacity training
   200m at 1500m pace, recovery walk or jog twice the duration of run, repeat 4 times.

2. Run 10km

3. 15km pace change run
   alternate between 4km half marathon goal pace and 1km steady pace.

Week 11

1. Hill run
   10 sec run at 100% effort, 2 min walk downhill, repeat 4 times.
   30 min tempo run
   LT pace.

2. VO2 max training
   800m at 5km pace, recovery walk half duration of run, repeat 6 times.
   Anaerobic capacity training
   200m at 1500m pace, recovery walk or jog twice the duration of run, repeat 4 times.

3. Run 14km

Week 12

1. 15 min pace change run
   alternate between 2 min at LT pace and 1 min easy pace, end with 5 min walk.
   Interval training
   30 sec run, 1 min walk, repeat 4 times.

2. Walk
   30 min and dynamic warm-up.
   Hill run
   10 sec run at 100% effort, 2 min walk downhill, repeat 4 times.

3. The Run