1/2 Marathon, 13.1, HR with strength, Beginner-int., 12 week plan, Sunday Race, Repeatable
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Plan Description
Welcome to the first step of your training for your half marathon. This is a journey to become a finisher, but together we will make this race the most memorable and most fun race you have ever competed in. Please scroll through and if any questions arise please write them down and feel free to contact me at any time.
This plan is designed to prepare you to have your best experience at your half marathon. This has plan has been designed for athletes that are new to half marathons or have competed in the past. This plan is HR based.
This plan has been built around three, four-week long training periods: The first period will be used to prep fitness and prep your mind and your body for what lies ahead. The second period will be used to build on your base that you have set in the first period. Finally, we have the peak and taper period, this will be the last few sessions before your event. This is the most important training sessions you will face as these will determine how your race will be dictated.
This plan is the most comprehensive and user-friendly plan you will find. Only plans from Finish Strong Endurance come with this amount of support. We win when you do so buy this plan and we will support you by providing you a free guide to download in day one and if you do have any questions you can email finishstrongendurance@yahoo.com and I will respond within 24 hours.
As stated this plan assumes that you are new to half marathons or have competed in the past, please be able to:
Run: 1 hour continuously
If you have any questions please visit finishstrongendurance.com or email Dylan directly at: finishstrongendurance@yahoo.com.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
4:00 hrs | 2:00 hrs |
|
|
—— | —— |
|
|
0:39 hrs | 0:50 hrs |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
4:00 hrs | 2:00 hrs | |
|
|
—— | —— | |
|
|
0:39 hrs | 0:50 hrs |
Training Load By Week
Sample Day 1
The challenge will be proper pacing. You ideally
want to pick an effort / pace that you can maintain throughout the 30-minute
duration. If you slow down a lot at the end, you started too fast.
Sample Day 2
Sample Day 3
This is a ramp up test, you will start at a weight that you can do 5 reps easily, then you will add weight with each set. For a total of 4x5 sets(x)reps The final set will be the set that you use for determining future training, you will lift up to 5 reps. If you are able to get 5 reps=80% of 1 rep max, 4 reps=85, 3=90% 2=95%, 1=100%. Please do this workout with a partner so that they can spot you, it is always ideal to lift with a partner.
Sample Day 5
Sample Day 6
Sample Day 8
This will workout will utilize a track, if a track is not accessible please use a treadmill. If you are on a treadmill all of the workout does apply.
Sample Day 9
This can be done on a treadmill or on a slight hill.