BEST FOR: Experienced half-marathoners looking to set a PR
PREREQS: Runs of 50–60 minutes 4–5 days a week for at least 8 weeks. Completion of a half marathon or marathon within the past six months. Injury-free. Recommended completion of a Heart + Sole: Level I program (10K, half-marathon, or marathon), but that’s not a hard-and-fast rule.
NUMBER OF WEEKS: 20
Heart + Sole: Half-Marathon, Level 2 is a 20-week program suitable for experienced runners ready for a challenging program and a strong race day.
You’ll continue to train by heart rate, using your individual zones, calculated by regular testing, to moderate your effort appropriately. You’ll spend plenty of time in the lower zones, continuing to build your endurance base; you’ll also spend some time climbing hills, finding different gears with pick-ups and intervals, challenging yourself with progression runs and speed workouts, and practicing your race pace so that you’re ready to thrive on race day.
Christine (verified owner) –
I really enjoyed the personalized zones and heart rate caps in this approach to heart rate training. In the Heart + Soul level 2 half plan, I found the variety of weekly runs to be both challenging and engaging. The strength circuits got a little boring but they did the job and had me ready come race day. The coaches were extremely knowledgable, supportive and encouraging. I ran a very strong trail 20k and had a blast doing it! A complete success.
Cynthia (verified owner) –
Caution: may cause massive PR! After following the level 1 plan and missing my rave due to illness I chose to capitalize on my fitness gains and jump to level 2. I PR’ed by 13 minutes!! Coaches Liz and Jen will fill your days with quality workouts and soul with words of wisdom. They are incredibly knowledgeable about many areas of fitness and how it all works together. I highly recommended not only the Heart and Sole programs but the coaches as well.
Amy (verified owner) –
I had been heart rate training for about 3 years before starting this plan, and I was in a rut. I wasn’t getting any faster in zone 2, and my race pace wasn’t getting any faster either. About 6-8 weeks into this plan, my zone 2 pace increase by almost a full minute! It was like something just clicked. My increased strength has made me feel like a completely different runner. Thank you Liz and Jen!!!
Marianne (verified owner) –
Such a great program! I was able to learn a lot about running by feel including for pace and heart rate work. I had a super strong race. The coaches are so helpful with questions in both office hours and on the Facebook page. On this plan I had my highest mileage running month ever, which was a fun accomplishment.
Lori (verified owner) –
I LOVED at his plan! Once I got over my initial fear of running 6 days a week, I started seeing great improvements. This was my 4th or 5th training cycle with coaches Jen and Liz, and I appreciate their no-nonsense, real world approach. I felt great on race day and felt strong while running my goal pace for a new PR. I was not beaten up after the race and think I could have pushed it harder. I cannot recommend it enough!