Running
Altitude Camp Prep & Return
Pre- and post-altitude-camp build that re-establishes sea-level form. Eight weeks, five runs a week.
- Distance
- Half marathon
- Length
- 8 weeks
- Runs per week
- 5
- Level
- Advanced
- Goal
- Run it faster
Who it's for
You run most days and are used to structured workouts. It is built to help you run a faster half marathon.
It allows for training or racing at altitude.
How the weeks work
It runs for eight weeks with five runs in each.
If life gets in the way you can stretch it to 10 weeks, or tighten it to 6 if you are already fit.
The last 7 days are a taper: less running, a little intensity, so you start the race fresh.
- Easy runs make up most of the week. Keep them slow enough to talk in full sentences.
- Threshold runs of 15 to 30 minutes at a comfortably hard pace. You could say a few words, not hold a conversation.
- One long run a week that grows slowly. Run it easy; the time on your feet is the point.
Setting your paces
Start with a 10K time trial. Your result sets the paces for the rest of the plan, so run it honestly and on fresh legs.
Making it stick
- Protect the key sessions. The easy running around them can move.
- Compare each benchmark with the last one and adjust your paces, up or down.
- Practise your race-day fuelling on long runs, not on race day.
