Sunflower Half-Marathon Plan -Methow Edition

Average Weekly Training Hours 06:43
Training Load By Week
Average Weekly Training Hours 06:43
Training Load By Week

This plan will gradually work your running up to being able to complete a half-marathon. It includes some strength workouts as well.

Sample Day 1
0:10:00
mobility

Foam roll quads and hips, self-massage feet and lower legs. Spend the remainder of the time with your legs up the wall.

Sample Day 2
0:10:00
Hip health

3x10 Side-lying leg lifts Standing single leg weight transfer (close eyes to progress) clamshells Single leg mini-squat

Sample Day 2
1:00:00
4.5mi
Hill Sprints

Do a warm up jog (15ish minutes) to a steep hill (trail preferably). 6x10 second sprints with two to three minute recovery between (walk back down and just hang). easy run for the remainder.

Sample Day 3
1:00:00
6mi
easy run test

Do a route you are familiar with that you can repeat to see how you improve over time. We'll retest this every 4 weeks. Keep the intensity easy enough that you can carry on a conversation or sing a song.

Sample Day 5
1:00:00
7mi
LT test (Lactate Threshold)

Warm up for 15 minutes at an easy pace that you can sing without missing a beat, then go for 40 minutes as hard as you can at a sustainable effort, then cool down for 5-10 minutes. Lap your watch for the hard part so you can see what your pace and/or heart rate was for the distance.

Sample Day 6
1:30:00
8mi
Trail Run

Easy time on your feet.

Sample Day 7
0:30:00
Free day

Bike, walk, hike, ski, yoga, climbing, whatever. Active recovery.

Cascade Endurance
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Cascade Endurance

Endurance coaching and strength training for the mountains.

We help athletes of all abilities turn their goals into a great story through personalized training.