Prevent injuries by gradually increasing mileage.
Train by feeling & heart rate instead of sticking to fixed paces.
Diverse workouts: aerobic base building & race-specific intervals to get into peak shape.
The Half Marathon Performance Plan is developed by an experienced coach and seasoned athlete who understands the nuances of long-distance training. With a focus on injury prevention and progressive mileage, this program has been proven effective for runners at all stages, ensuring that each participant can achieve their specific goals with confidence.
Choose your plan by clicking on one of the 3 different levels below
• 3 runs per week
• 1 strength training per week
• Long run starts at 8km and proceeds to max 17km
• Weekly mileage will range from 18km to 37km per week
Louise Hendrickx, Half Marathon Coach
achieve your half marathon goals
The Half Marathon Performance Plan emphasizes gradual progression, which is crucial for preventing injuries. By carefully increasing mileage and intensity over the 24-week program, you can build your endurance without risking strain or overtraining. Every 3 weeks of training are followed by 1 deload week with lower mileage and lower intensities to recover and adapt. This methodical approach ensures that you can safely enhance your running capabilities while minimizing the likelihood of setbacks due to injury.
This training plan is based on training zones (heart rate + feeling) and not on pace. A sheet with explanation about the different training zones is included. Training by feeling and heart rate allows you to adapt this training plan to your individual fitness level.
The plan incorporates a structured variety of workouts designed to address different aspects of running performance, such as endurance, strength, speed, and recovery. By mixing general workouts to increase your aerobic base (the building block of your fitness) as well as race-specific interval sessions, you will not only develop a well-rounded skill set but also keep your training engaging and enjoyable.
Strength training sessions are scheduled in this training plan, but it is up to you to decide what this strength workout will look like (no specific strength exercises are included).
Gradual mileage increase ensures you build endurance safely, minimizing the risk of injury.
Training zones tailored to your fitness level optimize performance and keep you motivated throughout your journey.
Comprehensive guide included for clear understanding of training zones, enhancing your running strategy and race readiness.
Experiences
My workouts are scheduled based on my availability, and the schedule includes rest days at appropriate times for recovery and to prevent injuries. It's because of the guidance I received from Louise that I've been able to rebuild my training in a healthy way after a persistent shin injury. Without that guidance and tips, I would probably have suffered a new injury right away and wouldn't have succeeded in getting back to running again.
Luka H.
The training sessions are designed in such a way that it doesn't feel like a chore, which is great when you have busy weeks and would rather stay at home. My heart rate stayed lower than before, which motivates me. It's proof that I can do it and I'm not stuck forever in the red heart rate zone! The training sessions build up well and are varied, so it doesn't get boring!
Jana W.
Louise created a well-structured schedule for me. Without injuries and in good shape, I made it to the start. The race turned into a successful experience. A structured approach and guidance are a must, and it allows you to make progress more easily. Happy to have Louise on my team ;)
Hans V.