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RnR 13 Run/Walk to the finish line half marathon plan

Author

Kristen Codish

All plans by this Coach
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Length

11 Weeks

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Plan Description

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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
18mi 10mi
—— ——
0:38 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
18mi 10mi
—— ——
0:38 hrs 0:30 hrs

Kristen Thomas

Sport Speed Lab

Beginner Adult and Youth Athletes. Triathlon coach specializing in swimming.

Endurance Sport Coaching starting at $225/month

Private Coaching Sessions in swim, bike, run, strength starting at $85

Clinics for beginner and intermediate adults starting at $55

One-on-One work with youth athletes packages starting at $85

Endurance Training Camps starting at $300

Sample Day 1

3mi
Steady Aerobic with Gentle Pickups Run

2 miles steady aerobic run/walk followed by 4 GP

Sample Day 1

0:30:00
TTT Functional Strength Training

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

2.5mi
Aerobic Interval Run

1 miles steady aerobic run/walk. 4 x :30 AI, 1 miles steady aerobic run/walk.

Sample Day 3

0:30:00
TTT Functional Strength Training

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

3mi
Steady Aerobic Run/Walk Work-out

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

3mi
Steady Aerobic Run/Walk Work-out

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

3mi
Steady Aerobic with Gentle Pickups Run

2 miles steady aerobic run/walk followed by 4 GP

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