12 Weeks Half Marathon (HR based)

Author

Cymi coaching

Length

12 Weeks

Typical Week

4 Run, 2 Day Off, 1 Strength

Longest Workout

1:30 hrs

Plan Specs

running half marathon beginner hr based

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan is designed for Novice on Half Marathon distance. You should be able to run 10km before to start.
The weeks have been designed with care in order to allow a safe progression in the training load.
4 running workouts, 1 session of strength conditioning and 2 resting days.

Following the plan will give you solid bases to start your Half Marathon confident and finish with the feeling of accomplishment.

For more information please visit www.cymi.com.au

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:09
Training Load By Week
Average Weekly Training Hours: 04:09
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:40:00
31.7TSS
Aerobic Endurance

Warm Up: 10min

Main:
2 x 6min @ 75% MHR
Rest 4min @ 65% MHR

Warm Down: 10min

Sample Day 3

0:30:00
26.7TSS
Aerobic

Warm Up: 5min

Main: 20min in zone 2

Warm Down: 5min

Sample Day 4

0:45:00

Body Weight Strength

Sample Day 5

0:40:00
34.8TSS
Endurance

Warm Up: 12min

Main:
Repeat x5:
2min @ 75 % of MHR
1 min @ 78 % of MHR
1 min @ 70 % of MHR

Warm Down: 8min

Sample Day 7

1:00:00
52.2TSS

Sample Day 8

0:45:00
36.7TSS

Sample Day 10

0:35:00
31.7TSS

12 Weeks Half Marathon (HR based)

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