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Half Marathon Training Plan


Coach LAURA,

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14 Weeks

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Plan Description

This is a Physical Therapy based 14 week training plan for Palmetto Bluff Half Marathon, 2017. It includes a safe progression, cross training and core strengthening that will get you to the race healthy, happy and ready to run!

I am a physical therapist with Drayer Physical Therapy, a USAT Triathlon Coach and owner of Tri Strong Coaching. I understand the demands of work, family, nutrition, training and injury prevention. Thank you for choosing this plan! If you have any questions please type them in the post work out sections...I will get a notice and answer.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:08 hrs 0:35 hrs
0:17 hrs 0:10 hrs
—— ——
1,078m 1,737m
0:37 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
0:08 hrs 0:35 hrs
0:17 hrs 0:10 hrs
—— ——
1,078m 1,737m
0:37 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Laura Fromdahl

Tri Strong Coaching

I am a USAT Triathlon Coach & a physical therapist that specializes in triathletes. My coaching and plans are physical therapy biased and designed to get you to your race happy, healthy and prepared to compete. I started out specializing in beginner female triathletes...but now I have men and women racing all over the nation....from mini sprint distances to full ironman distances! Contact me for a free trial plan & references: or (843)597-0110.

Laura Fromdahl

Sample Day 1

2 miles

steady state
record your time & distance here in the COMPLETED column and it will auto calculate your pace
use this as a baseline it improve as the weeks go by!

Sample Day 2

10 min core

get a timer: 1 min for all the following: 1. tennis ball under each foot 2. roll quads 3. roll each IT band 4. roll upper back 5. roll each calf 6. roll both shins 7. keep roller under lower leg below the knee and do a plank x 1 min 8. side planks each side with mid leg (not knee) 9. bridge 10 mini squats

Sample Day 3

2 mile focus on form run

2 miles but every 5 minutes focus on 1 aspect of your running form for 30 seconds

Sample Day 5

Swimming is one of the best ways to cross train as a runner..

As a physical therapist I have discovered that swimming is one of the best ways to cross train as a runner. It counters all of the forward postures, stretches out the muscles and strenghens your back and core.
Want to become a swimmer? Give me a shout and I will assess your stroke and give guidance.
Previous swimmer or just wanting to figure it out on your own? Try these drills. Have fun, laugh at yourself and know that I'm only an email a way!

all drills are from the book Total Immersion (I highly recommend you buy this book if you are interested in swimming regularly)
try and incorporate each drill into the next. There is a progression!
50 yd warm up (50= 2 lengths of the pool)
50 look down- bury your head-let water flow
over your head
50 swim wide (think of a Y)
50 fingertip drag
50 pull with right hand when left is by ear
50 pierce the water-make a hole in the water
and slip hand through it then glide/reach
50 breathe every 3rd stroke
50 breathing- only 1 eye out of the water
50 long - reach - feel your lats
50 count your strokes per 25- aim for < 20
50 gentle kick - don't disturb the water
50 swim quietly - don't make a sound
50 easy - think of drills above
50 fast (notice your time) look at clock
50 easy cool down

Sample Day 6

long run

join the Palmetto Running Company Saturday group run or head out solo
wear bright clothing, run against traffic, be aware of your surroundings
have a recovery drink or snack waiting

Sample Day 8

3 mile steady state run

Sample Day 9

45 minute recovery spin

spin bike/ gym bike or outdoors

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