Heart Rate-Based Training: EXCELLENT Half-Marathon (Level II)

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  • HRT 13.1 Badge
  • Excellent Half-Marathon

Heart Rate-Based Training: EXCELLENT Half-Marathon (Level II)

$150.00

THE EXCELLENT HALF-MARATHON PLAN

NOTE: We will have heart rate-based training 20-week training plans run through the majority of 2017; we are organizing registration in two-month chunks.Plans for March and April races will be ready for registration by early October; plans for May and June races will be ready in early December; and so on. Thanks!

This half-marathon plan is for anybody who has been running consistently for at least four times a week for the past six months. Also, you’ve had no major (4+ weeks) breaks for illness or injuries, have already participated in a half-marathon or full marathon, and want to see your hard work reflected in your PRs.

On this plan, you will run five days a week; you have an option of running six days a week if you’d like. There are very few straight-up runs; most have bursts of speed—anything from 20 seconds to miles—added in. All the runs are in minutes, although some segments of them correspond to distance. Easy days will be unbelievably easy, but hard days will be, comparatively, pretty hard. The result? If you do the work, you will likely PR on this plan.

On easy runs, you’ll aim to keep your heart rate at or under 140 beats per minute (bpm). Why 140? Based on Maffetone’s Formula (180-age, with a few qualifications), 140 is a solid number that works for nearly every body. Because the half-marathon is an endurance event, keeping your heart rate under 140 greatly expands your cardiovascular/aerobic base, greatly decreases your chances of injury, significantly lessens post-run fatigue, and makes running feel very doable and even fun. (Truly!)

Fair warning: Your initial pace at 140 bpm will surprise you. You will likely be 2-3 minutes slower than your current average run pace, and you’ll walk quite a bit to keep your heart rate within range, especially when you climb hills. You will be frustrated and possibly teary and maybe even think about dropping the program.

We’ll keep you going, though, and over the base building period of the first six weeks, your average speed at 140 bpm will begin to increase. Over the following fourteen weeks, you will morph into a speedy cardio monster who can run for hours and hours with no pain and no anguish.

Although you’ll have an EXCELLENT half-marathon in twenty weeks, consider this plan as your introduction to a long-term investment in your running. Its (priceless) yield? Low on injury and fatigue, and correspondingly high on enjoyment and performance.

THE PREREQS:

You need to please:

  1. Be able to currently jog for 90 consecutive minutes. For at least the previous three months, you’ve averaged 20 miles a week.
  1. Own a heart rate monitor with a chest strap, and understand you need to wear it all the time while training. The majority of your time, you’ll be training with a heart rate <140.
  1. Be able to say adios to your ego and put your usual pace expectations away for this program. Your training splits will likely be 2-3 minutes slower than they currently are. You will be passed by other (#uncoached, #unloved) runners who will have no idea about the magic you’re creating within yourself. You will think people in cars are talking about your turtle-like speed. (They aren’t, but it’ll feel like that.) For at least the first six weeks, you will likely walk up most hills and take regular walk breaks. Race pace will be a different thing, and we’ll cover that in depth, but your training is going to be s.l.o.w. Remember, you’ll have a group of #motherrunners doing the exact same thing, so you’ll have plenty of camaraderie and compassion.
  2. Have time—and patience—to devote to 20 weeks of training. During week one, you’ll run for five hours, 30 minutes over the course of five workouts. By week 17, the biggest week of training, you’ll be running seven hours, fifty minutes over the course of five workouts. The longest run distances are two, 180-minute runs.

 WEEK OF TRAINING: Seven hours, fifty minutes.

LONGEST LONG RUN DISTANCES: Two, 180-minute runs.

EXCELLENT HALF MARATHON

The first three weeks of the plan are previewed above and to the left. (Quick key: EE: Easy Effort; RR: Recovery Run; PU: Pickup; FR: Free Run; LR: Long Run)

(Too much? Consider the AMAZING Half-Marathon Plan.)

NOTE: We will have heart rate-based training 20-week training plans run through the majority of 2017; we are organizing registration in two-month chunks.Plans for March and April races will be ready for registration by early October; plans for May and June races will be ready in early December; and so on. Thanks!

The first date is date you officially start your 20 week plan; the second set of dates should align with the date of your goal race.

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Product Description

The EXCELLENT Heart Rate-Based
Half-Marathon Challenge includes:

  • An EXCELLENT Half-Marathon Plan: 24 Weeks of Training. Designed by Coach Mary-Katherine (MK) Fleming, the EXCELLENT Half-Marathon is a 20-week plan that will turn you into a cardiovascular beast. (A beast whose legs look amazing in every race pic, btw.)

    On this plan, you will run five days a week; you have an option of running six days a week if you’d like. There are very few straight-up runs; most have bursts of speed—anything from 20 seconds to miles—added in. All the runs are in minutes, although some segments of them correspond to distance. Easy days will be unbelievably easy, but hard days will be, comparatively, pretty hard.

    The result? If you do the work, a PR is likely on this plan.

    The race-specific plan is 20 weeks, and you will also receive a four-week Introduction to Heart Rate Plan, which you can use while waiting for your training wave to take off.

    During this training cycle, your perspective on running will change. You will not be wasted exhausted after long runs. Your runs will become more meditative, less stressful. If you follow the foam rolling and strength training prescriptions (all very doable), you will likely not get injured. You will become a smarter, better, stronger runner all by deliberately slowing down when you’re supposed to and speeding up accordingly when it’s time. We promise.

  • Miles of Resources. Your registration gets you access to the Train Like a Mother private site, where you’ll find helpful articles; video demonstrations of strength training moves, foam rolling routines, and running drills that are totally doable (read: less than five minutes! truly!) and will keep you running strong and injury-free; and plenty of other tips and tricks to compliment your heart rate-based training.

  • Exclusive Train Like a Mother Podcasts. We’ll answer individual training questions—and entertain you on your runs on a nearly weekly basis. Your first podcast will be a Heart Rate Training 101, which will explain many of the tenets you’ll use in this program. After that one, we’ll pull in experts, answer questions, help you thrive. As always, no question is too basic or TMI.

  • Accountability—and Camaraderie—Galore. In addition to Train Like a Mother Club, you’ll be invited to join a private Heart Rate-Based Half-Marathon Challenge club on Strava, where you can track your miles, and a private Heart Rate-Based Half-Marathon Challenge Facebook page, where you’ll quickly find an army of (funny, empathetic, inspiring) #motherruner teammates. You’ll share training tips, stories of good runs and bad, cheer each other on, and push each other out the door. Momentum comes from teamwork, and these Challenges roll on some serious #motherrunner momentum.

  • Expert, Accessible Guidance. We pop in via email weekly with a newsletter, as well as have a weekly Q+A with Coach MK, gear giveaways galore, and discounts on training essentials. If you hit a speed bump too big for a Facebook or Strava post, Coach MK has weekly office hours for individual questions. We want you to succeed, and want to offer every tool we can to help you.

  • Training Peaks Account. This comprehensive training tool will help you chart the nearly daily growth of your endurance base. It also sends you a daily email with your workouts for today and tomorrow so you can plan accordingly.

  • Best.Swag.Bag.Ever. As part of your registration, you will receive a package stocked training essentials, including a tube of Nuun, packets of GU, a pair of Balega socks, and samples of SweatX sports detergent. (Shipping of $6.50 on U.S. orders and $15 for international orders will be added to your registration at checkout to cover the cost of getting these goodies to your mailbox.)

  • Optional Celebratory Merchandise: We’ve got a sweet ♥ Run Tech Tank and a range of custom shoe tags—we’re calling them the new finishing medal—including don’t think/just go; and Stay Strong.