Sunflower Half-Marathon Plan

Average Weekly Training Hours 06:39
Training Load By Week
Average Weekly Training Hours 06:39
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 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 4
0:30:00
3mi
Easy distance

30-60 minutes easy.

Sample Day 4
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 4
0:45:00
Strength

3x45 sec. of core: forearm plank side plank (30 sec. each side) mountain climbers Bridge (set of 10 not 45 sec) Bird dog Side lying leg lift (set of 10 not 45 sec.) Then 3x10: Forward T Push ups Single leg lateral hop (eyes closed if it's too easy) Dips Step ups

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.