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Half Marathon Machine/Conservative/10 Week Program

Author

Tony Rich

All plans by this Coach
No Ratings

Length

10 Weeks

Plan Specs

running half marathon beginner intermediate advanced weightloss time goal hr based tss based strength base period

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Plan Description

Half Marathon program with 4 weeks of Base, 3 weeks of Build, and 3 Weeks of Peak training cycles. For runners that are beginners or want to take a more conservative approach. Peak weekly running volume tops at a little less than 20 miles. Running workouts are at a maximum of 3 times per week.

Powered by the TrainingPeaks structured workout builder complete with mobile app and daily email with prescribed activities and intensities for the next two days. Complete with Marathon Machine eBook and Performance Console workbook of tools and calculators.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:48 hrs 1:50 hrs
0:26 hrs 0:30 hrs
0:21 hrs 0:30 hrs
0:13 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
2:48 hrs 1:50 hrs
0:26 hrs 0:30 hrs
0:21 hrs 0:30 hrs
0:13 hrs 0:40 hrs

Training Load By Week


Tony Rich

EventHorizon EnduranceSport
  • EventHorizon endurance sport offers personalized & semi-personalized dynamic one-on-one training and coaching for all endurance events.
  • Monthly and one-time fee payment options.
  • Downloadable programs including eBooks, calculators, dashboards and videos.
  • Team training solutions.
  • Training camps and clinics.
  • Low cost education stream solutions.

Sample Day 1

0:20:00
33.3TSS
13.1 | Base | Running Field Test | Threshold

***Field Test*** We need to begin by first doing a field test to assess where you are.

To begin the test first do a dynamic warm up with 5-10 easy warm up run.

1) Reset your watch and begin the test, holding best average pace for 20 minutes.

2) Stop your watch at the end of 20 minutes. It should feel like you couldn't have done it any faster by the end.

3) Sync results. Take note of the average pace and average heart rate if you use a heart rate monitor.

4) Update threshold pace and heart rate in your accompanying running Performance Console Template. This will derive your heart rate zones for you.

5) Update threshold pace, threshold heart rate, and heart rate zones in the TrainingPeaks Athlete Account Settings in the "zones" section. This will ensure your workouts will build with correct paces for the prescribed intensities.

Sample Day 2

0:30:00
Concept 2 | Short | Aerobic

Short
4 x 1000m / 1 min easy
Row four 1000 meter pieces. Row for one minute at light pressure between each 1000.

Button Sequences
PM3/PM4: B-D-C-D-B-A-C-C-C-C-C-A-A-A-A-B-E
PM5: B-D-D-A-D-B-A-C-C-C-C-C-A-A-A-A-B-E

Sample Day 3

3mi
Base | 1 and 1/2 Repeats | Threshold

One and a half mile repeats

Just two repeats, with a 3:00 recovery in between, and then cool down.

Sample Day 4

0:25:00
33TSS
Base | 5s - Run | Aerobic/Threshold

Treadmill Workout

5 Minutes Aerobic @ Long slow distance pace

5 Minutes @ Threshold Pace.

5 Minutes Aerobic @ long slow distance Pace

Active Cool Down/easy

Sample Day 5

0:30:00
Base | Basic Strength I | Functional Strength

**Base Focus: 3-5 Circuits, 10-12 reps, Medium-Heavy Weight

**Click on the Paperclip above to view the MOV video file, or click hyperlink. http://bit.ly/BasicStrength1

Dumbbell Incline Chest Press

Pull-up or Pulldown

Deadlift

Squat

Incline Crunch or Little Big

Sample Day 6

1:15:00
82TSS
Base | Aerobic 75

Base Mileage. 75 Minute Run. Exact finishing distance will be intensity defined.

Sample Day 7

0:40:00
45.8TSS
Base | Jumps | Aerobic

40 minute run with "jumps"

Jumps are very short bursts of speed for no more than about 150-200 yards before you slow down back to your aerobic pace.

Try a short jump every 8 minutes

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