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Half Marathon - 16 Weeks - Level 2-3 (Beginners)

Author

The Distance

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Length

16 Weeks

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Plan Description

The Distance

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THE DISTANCE COACHING


AN EDUCATED APPROACH TO RUNNING PROGRAM DESIGN




The Distance So, you want to run your first Half Marathon? Not sure how to train for it? This program is for you.

This program assumes that you already run - you may have already done some 5km or even 10km events and can currently manage training runs of up to 10km.



ABOUT US:


aboutus

With a passion for anatomy and the physiology of exercise, our head coach is an accomplished age group Marathon and Cross Country runner, Iron-man Triathlete and 3 time World Championship representative. He is an accredited Lvl 2 Advanced Athletics Australia running coach, former Athletics Australia course facilitator and holds a B.App.Sci. (Human Movement) and Post Grad.Dip. (Exercise Science)

If you ever need clarification feel free to email any questions via our website:
www.thedistancecoaching.com
or direct email coaching@thedistancecoaching.com




DOWNLOAD OUR FREE TRAINING RESOURCE MATERIAL


Free E-Book www.thedistancecoaching.com



WHAT TO EXPECT FROM THIS PROGRAM


There is an emphasis throughout this program on teaching you pacing and consistency, both of which are critical to training and racing.

This plan progresses through 3 weeks of general conditioning to prepare you, before an 11 week Half Marathon specific phase (which will see your longest run of 18km and longest total week of 47.5km), prior to entering a 2 week taper. During the 11 week specific block, you will benefit from a Recovery week every 3rd week

At The Distance, our running programs are designed using training fundamentals proven to enhance performance. Inserted strategically each week are various forms of aerobic, anaerobic and high intensity running specific training sessions.


SOME TIPS

At The Distance, we fundamentally believe in teaching our athletes the art of pacing. This program is based around Perceived Feel of effort rather than Heart Rate or speed. Every single session specifies a pace/effort that you should complete it at. If you change the pace/effort of the prescribed session, you will change the physiological outcome of the session.

Consistency is the key to this program. Most weeks have 3 recovery days per week. This program will get you to the start line in really good shape as a result of the overal



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
3:11 hrs 1:45 hrs
Customx2
—— ——
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
3:11 hrs 1:45 hrs
Custom
—— ——
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Grant Hornsby - B.App.Sci (Human Movement), Grad.Dip (Exercise Sci)

The Distance Coaching

Do you have a goal or event in mind? Not sure how to train for it? Don't guess. Let us help.

From recreational to representative athletes, you can benefit from our knowledge and careful planning. As certified coaches and with multiple qualifications in sports science, The Distance Coaching has the experience and educational expertise to develop your athletic potential, or to just get you up and moving towards your first goals.