Browse More Plans

Peapod Half Marathon Finisher plann

Author

Scott Iott

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

running half marathon

Refund Policy

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.

Still have questions about this plan?

Plan Description

This is a 12 week half marathon training plan for the Peapod Half Marathon and is geared towards a beginner runner with little to no experience. The goal of this program is to train you as a runner to FINISH the race. The plan calls for 4 runs per week and one crosstraining day. There are two rest days, Monday and Friday included in the plan.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
22mi 12mi
—— ——
0:37 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
22mi 12mi
—— ——
0:37 hrs 1:00 hrs

Scott Iott

SuperFly Coaching

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Sample Day 1

4mi
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 2

4mi
Hill intervals

After a warm up find a slight hill (5-6% grade) approximately 400 meters long. Then do 5 repeats up the hill at 10k pace. Jog or walk down the hill as recovery. Try to get faster up the hill each repeat. Finish the run with at 10 minute cooldown easy jog.

Sample Day 3

0:45:00
Crosstrain Day

Today is a crosstrain workout. Choose any activity that is not weight bearing. Examples are cycling, swimming, elliptical machine, etc. Maintain an aerobic pace throughout your session.

Sample Day 5

7mi
Long run-Beginner Half Marathon

Warm up with a 20 min jog, then run at comfortable pace about 20 seconds slower than goal race pace. Cooldown 10 min easy.

Sample Day 6

5mi
Tempo efforts-Half marathon

After a brief warm up run 20 minutes at tempo pace. Tempo pace should be firm but sustainable. Finish the run with a 10 minute cooldown jog.

Sample Day 8

4mi
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 9

5mi
Hill intervals

After a warm up find a slight hill (5-6% grade) approximately 400 meters long. Then do 6 repeats up the hill at 10k pace. Jog or walk down the hill as recovery. Try to get faster up the hill each repeat. Finish the run with at 10 minute cooldown easy jog.

$39.99 - Buy Now