1/2 Marathon Training Plan, Intermediate, 16 weeks, with Functional Strength

Author

Laura Marcoux: D3 Multisport, USAT Level II Endurance, Ironman Certified Coach, NSCA-CPT

All plans by this Coach

Length

16 Weeks

Typical Week

4 Run, 1 X-Train, 1 Strength

Longest Workout

2:15 hrs

Plan Specs

running half marathon intermediate hr based pace 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.


Coach Laura’s Keys to Performance:

1. Endurance Training: We must increase our aerobic capacity in order to cover the distance and duration that is necessary for our race goals. Quality will always be emphasized over quantity.

2. Strength Training: Being a durable, resilient, well-rounded athlete is necessary for longevity in triathlon. Strength training is periodized and takes different forms depending on what phase of training we are in, but it is a consistent staple in the training program.

3. Mental Training: Maintaining a process-focused mindset allows for continued progress as athletes and as humans. Results are driven by commitment to and love of the process. We are never done learning, exploring, uncovering, and growing as both humans and athletes. Commit to being open-minded, showing up every day, and not being afraid to fail.

4. Recovery: Progression is a combination of build and recovery. The recovery phase is crucial because that is when your body soaks in the adaptations of training. Training breaks your body down, then recovering builds it back up stronger than before. There are many recovery modalities, but the most important concept is that you commit to resting both your body and mind.


About the Plan:

This training plan is a 16 week build leading up to a half marathon race. It is designed to build upon the aerobic endurance necessary for completing a half marathon, while adding a strength and speed component in order to maximize your performance and prevent running-related injuries. Run drills are incorporated to maximize technique and efficiency. This plan also incorporates benchmark testing to update your zones.


Additional Benefits:

Upon purchasing a training plan, you’ll gain access to Coach’s Laura’s athlete resource website, which includes but is not limited to: training terminology, guidance on zones, strength training videos and descriptions, tips for swim, bike, run, and mental training, race planning guidelines, and much more.


Questions?

Never hesitate to reach out: laura@d3multisport.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 03:52
Training Load By Week
Average Weekly Training Hours: 03:52
Average Weekly Breakdown

Laura Marcoux

D3 Multisport

I am a USAT Level II Endurance Coach, an Ironman Certified Coach, and an NSCA-CPT. I believe in developing well-rounded triathletes, and empowering my athletes to set and reach goals that require getting uncomfortable. I coach Kona qualifiers, 70.3 WC qualifiers, and anyone who wants to use triathlon to challenge themselves and find some meaning in their lives. I believe that it is my job to provide you with a road map for reaching your goals, and to be your teammate in the process.

Back to Plan Details

Sample Day 1

0:30:00
18.3TSS
Aet 1

Aerobic Threshold 30 min workout: 10 minutes zone 1, 10 minutes zone 2, 10 minutes zone 1

Sample Day 3

0:45:00
27.5TSS
Aet 2

Aerobic Threshold Workout: 15 minutes zone 1, 15 minutes zone 2, 15 minutes zone 1

Sample Day 4

0:30:00
Run Drills/Strength Maintenance 1

15 min run warmup, dynamic stretching

Run Form Drills: Perform about 30-40 yards of each drill, with easy walking between each:
2x:
High Knee Skips
Butt Kicks
Side Shuffling
Karaoke/Grapevine
Bounding

The following exercises should be performed lying supine on the ground with a swiss ball:
2x:
Leg Curls
Hip Bridges
Leg Raises
Windshield Wipers

2x:
Air Squats
Mountain Climbers

Sample Day 6

0:45:00
27.5TSS
Aet 2

Aerobic Threshold Workout: 15 minutes zone 1, 15 minutes zone 2, 15 minutes zone 1

Sample Day 8

0:30:00
18.3TSS
Aet 1

Aerobic Threshold 30 min workout: 10 minutes zone 1, 10 minutes zone 2, 10 minutes zone 1

Sample Day 8

0:30:00
No Equipment Workout- Mobility & Stability Focus

Start with 10 minutes of biking or running and dynamic stretching, then:

2-3x:
Squats
Standing Straight Leg Extension
Back Lunge with Twist
Pushups
Snow Devils
Seated Leg Raise + Abduction
Lateral Leg Raises
Single Leg Hip Raises

Sample Day 10

0:45:00
24.9TSS
Easy with Strides

45' easy run - no concern for pace - add in 8x20" quick at 5k pace - lots of recovery in between 20" efforts. Nice and smooth.

1/2 Marathon Training Plan, Intermediate, 16 weeks, with Functional Strength

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