The half marathon recruits 100% of your slow-twitch fibers, 52% of your intermediate fast-twitch fibers, and 2% of your super fast-twitch fibers. That means…

  • 85% of your maximal aerobic capacity
  • 50% of your maximal speed
  • 5% anaerobic contribution
  • 3.5mmol blood lactate/liter

The 3 physiological determinants responsible for faster half marathon times are…

Aerobic fitness = your maximal oxygen uptake expressed in VO2max.

Neuromuscular power = your ability to generate force quickly.

Half marathon-specific endurance = your muscular fatigue resistance at HM-pace, a high lactate threshold, large glycogen stores, and running economy at HM-pace.

If you are not trained for the unique demands of HM-specific endurance, you will not surpass your current HM race ability despite a solid foundation of aerobic fitness and muscular power. Rather, they are a pre-condition for HM-specific endurance.

Now, how do you optimize all three variables – aerobic fitness, muscular power, and HM-specific endurance – for faster race times?

That is the art and science of effective training. It is based on purposeful and precise workouts, a structured training week, dedicated focus blocks, and peak performance cycles.

Hi! I'm Sandro Sket, a Certified Strength & Conditioning Specialist from Germany. As an athlete I have won multiple awards in middle-distance and long-distance running events. My training plans combine science-based principles with the practical methods of professional athletes.
Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.

HM Training Plans

Faster times at the half-marathon are not just the result of training more or harder. Real progress begins by maximizing aerobic fitness, muscular power, and race-specific endurance—in the right order.

Train with the same system used by professional athletes to set a new PR at your next half-marathon race.

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

HM Intermediate

12-week plan
4 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)