16 Week 1/2 Marathon Plan (Beginner-Intermediate)

Average Weekly Training Hours 03:44
Training Load By Week
Average Weekly Training Hours 03:44
Training Load By Week

Simple. Safe. Effective. Our 16 week 1/2 marathon will guide your carefully through 16 weeks of preparation before you big day. If you can spend 60 minutes on your feet then you can start this plan. You will work through a base, strength, speed and finally a peak phase to get you ready to perform you best. Please email me at c26coach@gmail.com with any questions regarding plan outline, setting appropriate zones/paces, terminology, methodology, t-shirt size and/or personal coaching inquiries. Thank you for choosing Crushing Iron Coaching.

Sample Day 1
0:30:00
30 min run with strides

all easy. towards end throw in some :15 mile pace efforts

Sample Day 2
0:30:00
Easy Run 30

Shake out run. Easy pace, enjoy the time on your feet.

Sample Day 3
0:45:00
45 Steady Run

A steady paced run that ends with 6x75 meter strides on 30s walking recovery What counts is getting in about 20-40 mins worth of training around the bottom of your steady zone. You might be tempted to push the pace , not today! Stay in the bottom of your steady zone and accept the pace that results. When I do this workout, I tend to warm up easy for 10 mins and build into my steady zone for 40 mins. I then have the option to keep it rolling or back it off and cool down for easy running.

Sample Day 5
1:00:00
1hr M pace

1:00 at current marathon pace. nothing hard

Sample Day 8
0:30:00
30 min run with strides

all easy. towards end throw in some :15 mile pace efforts

Sample Day 9
0:30:00
Easy Run 30

Shake out run. Easy pace, enjoy the time on your feet.

Sample Day 10
0:45:00
45 min with strides

easy run effort and include 3-4 :20 sec efforts of your 1 mile pace with at least :40sec btw