Half Marathon on 3 Days of Running - Intermediate to Advanced Runners - 16 Weeks - Sunday Race

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 05:36

Designed for: Intermediate to Advanced Runners.

This plan will help take you through your half marathon training on only 3 days of running.

This is the plan for you if you're the type of runner that:

-Prefers including cross training in your plan

-Wants to run a marathon but needs to reduce the amount of days you run

-Can only get out for 3 days of running

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 cross training 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 Specialist

Sample Day 1
1:00:00
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:
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6 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 will be great.
.
C/D:
Cool down with remaining time at zone 2 effort, on soft surface if possible.

Sample Day 6
1:15:00
Hill Running

W/U: 
15min on a soft surface with mixed terrain. Remember to run with good form and add in some drills and strides to emphasize good technique.
.
Main Set:
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30min over mixed terrain including hills. On the uphill sections run at Z3-lower Z4 effort. Remember to keep the cadence high. 
.
Take your time on the downhill sections so that you do not cause too much damage from eccentric loading of the quads.
.
C/D: 
Cool down with remaining time at zone 2 effort, on soft surface if possible.

Sample Day 13
1:10:00
Running - Hill Repeats

W/U:
10-20min easy with strides + dynamic stretching.
.
Main Set:
.
5 x 1/4mile Hill Repeats 
3-4% grade hill @ upper Z4 effort
You should have good recovery periods between sets (1:2 work to rest). i.e. if the hill rep takes you 2min, your recovery should be 4min.
.
(Hill should be about 3-4% grade. Your 1/4 mile hill rep should be at about the same pace as you run a 10k race. If it is slower, the hill is too steep. if it is faster than this, the hill is not steep enough.)
.
Take your time on the downhill sections.
.
C/D: 
Cool down with remaining time at zone 2 effort, on soft surface if possible.

Sample Day 64
2:00:00
Long Run

W/U: 
15-20min easy + drills
Include in the W/U 2-3 up tempo efforts strides of 30sec-1min duration, (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
4 x 15min @ upper zone 3 with 4-5min easy jog between sets.
.
C/D:
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.

Sample Day 99
1:10:00
Long Run

W/U: 
15-20min easy + drills
Include in the W/U 2-3 up tempo strides of 30sec-1min duration. (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
3 x 10min @ upper zone 3 to lower zone 4 with 2-3min easy jog between sets.
.
C/D:
Cool down with left over time. Try to focus on holding good form in the C/D with a high cadence on a soft surface if possible.

Sample Day 103
0:40:00
Strides

W/U: 
10 min easy + drills
.
Main Set: 
.
4 x 1 min Strides w/4-5 min recovery
Make sure you are fully recovered between strides.
.
C/D:
10 min

Sample Day 105
0:30:00
Light Run

30 min easy pace, include 5 x 15 sec up tempos.
Be sure to include lots of recovery between sets

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.