RnR 13 Run/Walk to the finish line half marathon plan
Author
Kristen Codish
All plans by this CoachLength
11 Weeks
Typical Week
3 Day Off, 4 Run, 2 Strength
Longest Workout
0:30 hrs
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Summary
You've done a little running, but you're still a neophyte when it comes to running for a half marathon. You've finished a 5k, possibly even a 10k. Your race time is a little less important to you than getting across that finish line.
Throughout this schedule, you'll do two things. First, incrementally increase your weekly mileage and long run. Second, you'll do some gradually longer bits of running at a faster than normal pace to build up your stamina and keep your strong throughout the entire race.
If you can handle it, make up hill running part of your Tuesday workout.
Stats
Sample Day 1
2 miles steady aerobic run/walk followed by 4 GP
Sample Day 1
Functional strength training is about doing movements that will relate to movements you will do during your endurance work-outs. It particularly works the stabalizing and core muscles .
Sample Day 3
1 miles steady aerobic run/walk. 4 x :30 AI, 1 miles steady aerobic run/walk.
Sample Day 3
Functional strength training is about doing movements that will relate to movements you will do during your endurance work-outs. It particularly works the stabalizing and core muscles .
Sample Day 5
Base building. This work-out builds slow twitch muscle fibers which are necessary for endurance sports. When you finish this work-out you should feel like you could do it all over again.
Sample Day 6
Base building. This work-out builds slow twitch muscle fibers which are necessary for endurance sports. When you finish this work-out you should feel like you could do it all over again.
Sample Day 8
2 miles steady aerobic run/walk followed by 4 GP