Half Marathon FIRST – Run Less, Run Faster

About the plan

A 12-week plan based on the FIRST method for runners who want to prepare for a half marathon running only 3 days per week. Ideal for those with little time available, who are injury-prone or who play other sports and want to complement them with running. The big differentiator of the half marathon plan is that the long run reaches 2 hours — enough time to simulate the demands of the race — while the tempo runs reach 35 minutes of sustained threshold, developing the metabolic endurance to hold pace across the 13.1 miles (21 km). The intervals progress from short repeats to 5-minute blocks at VO2max pace.