Half Marathon maintenance and improvement plan?

Roland

Congrats on getting through the ITBS. My recommendation would be to go to a 3 week training plan - 2 week of solid work, 4-5 easy days, then back on track for the 3rd weekend. This takes away the full recovery week and it will give you more quality workouts over time. And most importantly, less chance for injury. I've used this formula successfully, personally and with my athletes (I've been coaching for just over 25 years). Using a 4 block period is fine but really only appropriate when you are training a high volumes - 20-+ hours a week. Otherwise, you can get away with what I suggested.

You are coming off an injury and yes I don't see a day off on the schedule. The way I would set up the plan would be:
Monday off or easy recovery swim

Tuesday - short / hard bike, run off the bike 30- (minutes)

Wed - Longer Swim / weights

Thurs - bike / run 30'

Friday - swim / easy run (if that's your limiter)

Sat - swim/bike/run

Sun - long run  / easy recovery bike

Speed on the run should be done 50 weeks a year - this includes 30" (second) pickups - build up to 10x30" at 5k pace.

Other workouts should include tempo running (HM pace) either off the bike or at the end of the your long runs.

Track work - that's the final 5% and you don't really need that, but if you are so inclined start that 10 weeks out from your A race.

Also, we have great plans in the Gold membership and a custom plan creator as well. Happy to help so feel free to send me or post questions here.

Good luck!