Half Marathon Plan - Couch to Half Marathon - 20 Weeks - Sunday Race

Author

Joan Scrivanich , MA, CSCS

All plans by this Coach

Length

20 Weeks

Typical Week

3 Run, 1 Day Off, 2 X-Train, 1 Strength

Longest Workout

2:15 hrs

Plan Specs

running half marathon beginner

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Summary

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 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 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

Stats

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

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 full potential.

Back to Plan Details

Sample Day 1

0:30:00
Crosstrain

Cross train as you would like.

Sample Day 7

0:30:00
Base Run

W/U: 
10 min easy warm up. Include dynamic stretching + drills.
.
Main Set:
.
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.
.
C/D:
Cool down with remaining time at zone 2 effort, on soft surface if possible.

Sample Day 10

0:30:00
Running Drills

W/U:
5-10min easy warm up jog with metronome
(set metronome to 180 bpm, synching ground impacts with metronome cadence).
.
Main Set:
.
Run 1 lap on the track barefoot.
Focus on running light & landing midfoot.
.
Run 1 lap with shoes.
Try to maintain that same feel as running barefoot.
.
Perform 50 - 100 yds of each drill
.
4 x 30 sec Strides w/full recovery
.
C/D:
Cool down with remaining time at zone 2 effort, on soft surface if possible.

Sample Day 14

0:30:00
Base Run

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.
.
Main Set:
.
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.
.
C/D:
Cool down with remaining time at zone 2 effort, on soft surface if possible.

Sample Day 17

0:40:00
Strides

W/U: 
10 min easy + drills
.
Main Set: 4 x 1 min Strides w/4-5 min recovery
.
C/D: 
Cool down with remaining time at zone 2 effort, on soft surface if possible.

Sample Day 28

0:45:00
Base Run

W/U: 
10-15min easy warm up, include dynamic stretches + drills in your warm up.
.
Main Set:
.
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 31

0:45:00
Base Run

W/U: 
10-15min easy warm up, include dynamic stretches in your warm up.
.
Main Set:
.
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.

Half Marathon Plan - Couch to Half Marathon - 20 Weeks - Sunday Race

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