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Half Marathon Plan - Intermediate Runners - 16 Weeks - Sunday Race

Author

Joan Scrivanich , MA, CSCS

All plans by this Coach

Length

16 Weeks

Plan Description

Designed for: Intermediate 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 runners who may or may not have already tackled the half marathon distance already and want a solid finish under their belt.
You should be able to comfortably run for one hour before starting this plan.  The weekly volume of the plan starts at 6:15 for the first week and peaks at 8:45.  If you're not currently running the mileage prescribed in the workouts, you should start by gradually building up for a few weeks or months (depending on your starting point) before starting this plan.

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!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
5:18 hrs 2:15 hrs
Strength x2
0:52 hrs 0:30 hrs
Day Off x1
—— ——
X-Train x1
0:58 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Run
5:18 hrs 2:15 hrs
Strength
0:52 hrs 0:30 hrs
Day Off
—— ——
X-Train
0:58 hrs 1:00 hrs

Training Load By Week


Joan Scrivanich

Rise Endurance LLC

Coach Joan takes a comprehensive approach to coaching; her scientifically based training is athlete-centered and takes the whole athlete into account in order for athletes to reach their goals and remain healthy.

Joan's coaching specialties include:

  • Busy professionals
  • Long course athletes (13.1 & 70.3 or longer)
  • Athletes with cardiac concerns

She is the Onsite Lead Coach for Ironman Lake Placid and has been an endurance athlete for 30 years, which includes running for a Division I college.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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