pb 6.15 - training schedule half marathon - level 3 advanced
The document presents a 12‑week, Level 3 (advanced) half‑marathon training program created by Floris Gierman for extramilest LLC. It is intended for experienced, competitive runners—typically those aiming for age‑group awards—who have completed at least three months of a base‑building schedule (3‑10 hours per week). The plan starts at roughly 5 hours of running per week, builds to a peak of about 9 hours in week 10, and includes 5‑6 active days with occasional double‑workout days. The structure follows a repeating pattern of three “building” weeks followed by a “step‑back” (recovery) week; every fourth week (after the step‑back) a MAF test is performed on Sunday to gauge aerobic progress. Workouts are diversified: aerobic runs/walks, recovery runs below MAF, various speed‑work sessions (high‑intensity Wednesday workouts), and long runs that gradually extend to around two hours, typically scheduled for Sunday. The schedule emphasizes listening to the body, tapering with reduced volume and intensity during race week, and provides community support via Personal Best Facebook and Strava groups for questions and encouragement.
Topics
Target Audience – Experienced Competitive Runners Post‑Base Building
Defines the specific athlete profile the schedule is designed for: runners seeking age‑group awards, able to handle twice‑daily sessions, and who have completed a 3‑month base‑building phase (3‑10 h/week).
Training Structure and Volume Progression
Outlines the 12‑week framework: starts at ~5 h/week, peaks at ~9 h/week in week 10, 5‑6 active days, double‑workout days in peak weeks, and a 3‑build‑week + 1‑step‑back pattern.
Integrated Workout Types and Weekly Layout
Details the mix of sessions: aerobic runs/walks, recovery runs below MAF, speedwork (various high‑intensity formats), long runs up to ~2 h, with Wednesday high‑intensity workouts and Sunday long or higher‑intensity runs.
Monitoring Progress – MAF Test Every Fourth Week
Describes the scheduled MAF test on the Sunday following each step‑back week to objectively assess aerobic development.