12 Weeks Half Marathon (HR based)

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

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

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