Half Marathon Plan - Couch to Half Marathon - 20 Weeks

Average Weekly Training Hours 04:04
Training Load By Week
Average Weekly Training Hours 04:04
Training Load By Week



Designed for: individuals who are active but don't really consider themselves a runner. This plan will gradually increase your training in order for you to get to your race healthy and injury free.

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 over 25 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:
A document explaining effort/zones/intensity levels is included for reference.
Additional training information is provided within the workouts in the plan.
E-mail support is available to answer your questions regarding the plan.
You will get in all your key running workouts while supplementing your training with two cross training days 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:The plan starts with run/walk workouts, then to run-only workouts. If you feel you still need walk breaks, they can easily be taken during the recovery periods indicated. You should be able to comfortably run/walk for 30 minutes before starting this plan.  The weekly volume of the plan starts at 3:00 hours for the first week and peaks at 5:45 hours.

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

Sample Day 1
0:30:00
Core Strength Session

After a thorough warm-up:
.
Perform 2-3 sets of 5-6 exercises
Depending on the exercise, either perform 12-15 reps or hold until failure & recover.
.
Recovery between exercises should be no more than 30 sec rest between sets.
.
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.
.
Remember to perform exercises with good form in order to prevent injury & to get the most out of the session.

Sample Day 2
0:30:00
Run/Walk

W/U:
Easy 10min walking or running
.
Main Set:
.
6 x (2min run/1min walk)
soft surface if possible
Run @ lower zone 4 effort
.
C/D:
Cool down with remaining time at an easy pace

Sample Day 3
0:30:00
Crosstrain

Cross train as you would like.
.
Examples of some great workouts are:
Downhill Skiing or Snowboarding
Swimming
Elliptical Machine
Cycling
Walking
Water Running
Cross Country Skiing
Stand-Up Paddle Board
Snowshoeing
Yoga
Pilates
Trail Running
Mountain Biking

Sample Day 4
0:30:00
Run/Walk

W/U:
Easy 10min walking or running, include dynamic stretches + drills
.
Main Set:
.
6 x (2min run/1min walk)
soft surface if possible
Run @ lower zone 4 effort
.
C/D:
Cool down with remaining time at an easy pace

Sample Day 6
0:30:00
Run/Walk

Warm Up:
Easy 10min walking or running. Include dynamic stretching + drills.
.
Main Set:
.
4 x (3min run/1min walk)
soft surface if possible
Run @ lower zone 4 effort
.
C/D:
Cool down with remaining time at an easy pace

Sample Day 7
0:30:00
Crosstrain

Cross train as you would like.

Sample Day 8
0:30:00
Core Strength Session

After a thorough warm-up:
.
Perform 2-3 sets of 5-6 exercises
Depending on the exercise, either perform 12-15 reps or hold until failure & recover.
.
Recovery between exercises should be no more than 30 sec rest between sets.
.
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.
.
Remember to perform exercises with good form in order to prevent injury & to get the most out of the session.

Joan Scrivanich
|
Rise Endurance LLC

Coach Joan’s scientifically based training and athlete-centered approach to coaching has successfully empowered athletes to reach their potential and has taught her athletes how to reach the finish line faster.

As a full time professional coach, we guarantee to make YOU a priority and to work with you throughout the year and through your races so that you can save time, have peace of mind, race faster, and be your healthiest.

Coach Joan works with both local and remote athletes.