Half Marathon Plan - Beginner Runners - 18 Weeks - Sunday Race
Length
18 Weeks
Plan Description
Designed for: Beginner 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
- Discount to Rise Endurance Membership
Before starting: This plan is designed for Beginner Runners who will be running their first half marathon. You have run shorter races, but want to take the leap and give a longer distance try.
You should be able to comfortably run for 45 minutes before starting this plan. The weekly volume of the plan starts at 4:15 for the first week and peaks at 7:45.
You will get in all your key running workouts while supplementing your training with one (with the option for a second) 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.
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!
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
03:48:00 | 02:15:00 |
|
X-Train
x2
|
01:32:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
|
Strength
x1
|
00:28:00 | 00:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:48:00 | 02:15:00 | |
|
|
01:32:00 | 01:00:00 | |
|
|
—— | —— | |
|
|
00:28:00 | 00:30:00 |
Training Load By Week
- 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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