Half Marathon Plan - Beginner Runners - 18 Weeks - Sunday Race
Author
Joan Scrivanich , MA, CSCS
All plans by this CoachLength
18 Weeks
Typical Week
1 Day Off, 4 Run, 2 X-Train, 1 Strength
Longest Workout
2:15 hrs
Plan Specs
running half marathon beginner
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Summary
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
- Access to our private Facebook group.
- Access to our Member-Only Resources Area
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!
Stats
Sample Day 1
W/U:
5-10min easy warm up jog with metronome
(set metronome to 180 bpm, synching ground impacts with metronome cadence).
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Main Set:
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Run 1 lap on the track barefoot.
Focus on running light & landing midfoot.
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Run 1 lap with shoes.
Try to maintain that same feel as running barefoot.
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Perform 50 - 100 yds of each drill
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4 x 30 sec Strides w/full recovery
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C/D:
Cool down with remaining time at zone 2 effort, on soft surface if possible.
Sample Day 1
After a thorough warm-up:
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Perform 2-3 sets of 5-6 exercises
Depending on the exercise, either perform 12-15 reps or hold until failure & recover.
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Recovery between exercises should be no more than 30 sec rest between sets.
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Since this session focuses on corrective and core exercises, weights are not needed.
If you have experience in these exercises and using only body weight is not enough of a challenge, then weights may be used with some of them.
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Remember to perform exercises with good form in order to prevent injury & to get the most out of the session.
Sample Day 2
W/U:
10min easy warm up with 3-4 x 1min building up to zone 4 effort and then back down to zone 2 effort. Make sure the body is well warmed up before we start our main sets.
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Main Set:
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5 x 2min @ lower zone 4 with 1min easy recovery run between sets.
Remember good form and if you can run on a soft surface, that would be great.
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C/D:
Cool down with remaining time at zone 2 effort, on soft surface if possible.
Sample Day 3
Depending on how your body feels, either cross train as you would like or do the base run described below.
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W/U:
10-15min easy + drills
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Main Set:
Mixed terrain @ Z2 effort
Soft surface if possible, mixed terrain
Sample Day 4
W/U:
10-15min easy warm up with 3-4 x 1min building up to zone 4 effort and then back down to zone 2 effort. Make sure the body is well warmed up before you start your main sets.
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Main Set:
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4 x 3min @ lower zone 4 with 1:30min easy recovery run between sets.
Remember good form and if you can run on a soft surface, that will be great.
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C/D:
Cool down with remaining time at zone 2 effort, on soft surface if possible.
Sample Day 6
W/U:
10-15min easy warm up, include dynamic stretches in your warm up.
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Main Set:
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5 x 3min @ lower zone 4 with 1:30min easy recovery run between sets.
Remember to keep your heart rate below threshold during the set.
Remember good form and if you can run on a soft surface, that would be great.
.
C/D:
Cool down with remaining time at zone 2 effort, on soft surface if possible.
Sample Day 7
Cross train as you would like.