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This one is for the athlete who does it all and refuses to choose between the gym and the road.
You run and you lift and you are not willing to give up everything you have built in the gym just to chase a half marathon PR. This program was built specifically for the athlete who lives in both worlds and wants to perform at a high level in both.
Three days a week is all the running this plan requires. Monday is your easy run, Wednesday is your quality session, and Saturday is your long run. Everything else belongs to your strength work and other fitness endeavors. This program was designed to work alongside your training not compete with it.
Every week rotates between I pace interval work and T pace cruise intervals, which means both your VO2 max and your lactate threshold are being trained and maintained simultaneously from week 5 all the way to race day. There are no long blocks where one system sits dormant while you build the other. Both systems stay sharp and both keep developing week after week in this 16 week program.
This is not a PDF. It is a live dynamic program delivered through TrainingPeaks and synced directly to your Garmin so every workout shows up on your wrist the morning of your run. And because it is dynamic I can adjust and modify the program in real time based on how our community is responding throughout the 16 weeks, which makes this the closest thing to one on one coaching I can offer at this scale.
What you get:
16 week training program delivered through TrainingPeaks
Syncs automatically to your Garmin or training watch
3 Training sessions a week
Every workout includes RPE targets and rest periods
Built in deload weeks within the program
80/20 training philosophy — easy days easy hard days purposeful
Wednesday sessions aligned with FSTR Run Club track nights at Brandeis High School
Dynamic programming updated in real time based on how the group/community is responding
Direct access to me for questions and support
Who this is for:
Running consistently for at least 1 year
Completed at least one half marathon before
Can run 6 to 8 miles comfortably without stopping right now
Running at least 10 to 18 miles per week right now
Has done some form of speed work before whether that is tempo runs, intervals, or track sessions
Available to train 3 days a week consistently for 16 weeks
Beginner or intermediate? If you have never run more than 8 miles go with the Foundation plan. If you have run double digits before and want to race not just finish this is your plan.
Not sure if this is the right plan for you? Send me a message on Instagram @thechrisserra or send me an email at christopher@movefizeo.com.
This one is for the athlete who does it all and refuses to choose between the gym and the road.
You run and you lift and you are not willing to give up everything you have built in the gym just to chase a half marathon PR. This program was built specifically for the athlete who lives in both worlds and wants to perform at a high level in both.
Three days a week is all the running this plan requires. Monday is your easy run, Wednesday is your quality session, and Saturday is your long run. Everything else belongs to your strength work and other fitness endeavors. This program was designed to work alongside your training not compete with it.
Every week rotates between I pace interval work and T pace cruise intervals, which means both your VO2 max and your lactate threshold are being trained and maintained simultaneously from week 5 all the way to race day. There are no long blocks where one system sits dormant while you build the other. Both systems stay sharp and both keep developing week after week in this 16 week program.
This is not a PDF. It is a live dynamic program delivered through TrainingPeaks and synced directly to your Garmin so every workout shows up on your wrist the morning of your run. And because it is dynamic I can adjust and modify the program in real time based on how our community is responding throughout the 16 weeks, which makes this the closest thing to one on one coaching I can offer at this scale.
What you get:
16 week training program delivered through TrainingPeaks
Syncs automatically to your Garmin or training watch
3 Training sessions a week
Every workout includes RPE targets and rest periods
Built in deload weeks within the program
80/20 training philosophy — easy days easy hard days purposeful
Wednesday sessions aligned with FSTR Run Club track nights at Brandeis High School
Dynamic programming updated in real time based on how the group/community is responding
Direct access to me for questions and support
Who this is for:
Running consistently for at least 1 year
Completed at least one half marathon before
Can run 6 to 8 miles comfortably without stopping right now
Running at least 10 to 18 miles per week right now
Has done some form of speed work before whether that is tempo runs, intervals, or track sessions
Available to train 3 days a week consistently for 16 weeks
Beginner or intermediate? If you have never run more than 8 miles go with the Foundation plan. If you have run double digits before and want to race not just finish this is your plan.
Not sure if this is the right plan for you? Send me a message on Instagram @thechrisserra or send me an email at christopher@movefizeo.com.