Half Marathon Plan - Advanced Runners - 14 Weeks - Sunday Race
Author
Joan Scrivanich , MA, CSCS
All plans by this CoachLength
14 Weeks
Typical Week
1 Day Off, 5 Run, 1 X-Train, 2 Strength
Longest Workout
2:15 hrs
Plan Specs
running half marathon advanced
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Summary
Designed for: Advanced Runners.
Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.
Joan has been an endurance athlete for almost 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.
What's included:
- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area
You will get in all your key running workouts while supplementing your training with one cross training day a week to keep you balanced and in order to get to your half marathon fit, healthy, and ready to run your best. It includes strength training, days off, and active recovery days.
Before starting: This plan is designed for Advanced Runners with a solid base of running who have already run the half marathon distance, but want to get the most out of their training and perform well in their next race. You should be able to comfortably run for one hour 15 minutes before starting this plan. The weekly volume of the plan starts at 6:40 for the first week and peaks at 8:45.
Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com
I look forward to helping you reach your potential.
Happy Running!
Stats
Sample Day 1
W/U:
15-20min easy + drills
Include in the W/U 2-3 up tempo efforts strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
2 x 15min @ upper zone 3 with 5min easy jog between sets.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.
Sample Day 15
W/U:
15-20min easy + drills
Include in the W/U 2-3 up tempo efforts strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
6 x 5min @ upper zone 3 - lower zone 4 with 1:30min easy jog between sets.
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.
Sample Day 36
W/U:
15-20min easy + drills
Include in the W/U 2-3 up tempo efforts strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
4 x 15min @ upper zone 3 with 4-5min easy jog between sets.
.
C/D:
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.
Sample Day 43
W/U:
15-20min easy + drills
Include in the W/U 2-3 strides of 30sec-1min
.
Main Set:
.
Start with an easy pace, every 20 min pick up the pace so that the last 20 min are close to half marathon race pace.
.
C/D:
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.
Sample Day 71
W/U:
15-20min easy + drills
Include in the W/U 2-3 up tempo strides of 30sec-1min duration. (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
3 x 10min @ upper zone 3 to lower zone 4 with 2-3min easy jog between sets.
.
C/D:
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence on a soft surface if possible.
Sample Day 75
W/U:
10 min easy + drills
.
Main Set:
.
4 x 1 min Strides w/4-5 min recovery
Make sure you are fully recovered between strides.
.
C/D:
10 min
Sample Day 77
30 min easy pace, include 5 x 15 sec up tempos.
Be sure to include lots of recovery between sets