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HM

THE ANATOMY OF A HM

The half marathon is a serious distance in its own right. Though, it can serve as a springboard for faster marathon performances.

 

HM marathon race intensity

  • 50% of your maximal speed
  • 85% of your VO2max
  • 3.5mmol/L blood lactate (LT = 4mmol/L)

HM energy supply

  • 98% aerobic
  • 2% anaerobic

HM muscle fiber recruitment

  • 100% of your slow-twitch fibers
  • 52% of your intermediate fast-twitch fibers
  • 2% of your super fast-twitch fibers

 

Half marathon training requires a unique combination of maximal aerobic capacity (VO2max), lactate threshold/tolerance, maximal running speed, resistance to fatigue, and running economy. In order to maximize these variables, you will need to carry out your training in different training zones.
 
 

NON-LINEAR PERIODIZATION

What’s more, peak performance training requires a logical sequence where one adaptation piggybacks on another. I’m an advocate of non-linear periodization (multi-pace training) where the emphasis transitions from general to half marathon-specific pace.

 

Focus Block 1 = Twin-Base

Highly polarized training with a focus on the extreme ends of the pace spectrum.

>>> General Endurance + Maximal Speed

 

Focus Block 2 = Conditioning

The inclusion of middle-paces that develop your fitness to maximal levels.

>>> Lactate Threshold + VO2max

 

Focus Block 3 = Race-Specific

Emphasis on HM-specific training while all other variables are maintained.

>>> HM Race-Specific Endurance + Economy

HM Training Plans

Faster times from the 5K to the marathon are not just the result of training more or harder. Start training with the non-linear periodization method used by professional athletes and elite coaches.

You can choose half marathon training plans from 4 levels or have one custom made for you.

Elevate your aerobic capacity (VO2max)
Boost your lactate threshold/tolerance
Increase your neuromuscular power
Upgrade your fatigue resistance
Improve your running economy

HM Beginner

12-week plan
3 running days/week
20 miles/week (32 km/week)

HM Intermediate

12-week plan
3 - 5 running days/week
30 miles/week (48 km/week)

HM Advanced

12-week plan
4 - 6 running days/week
45 miles/week (72 km/week)

HM Pre-Elite

12-week plan
5 - 7 running days/week
60 miles/week (96 km/week)

Half Marathon Custom

Do you prefer a plan handcrafted for you?

See more details...