1/2 Marathon Plan 2019 (Heart Rate)- Advanced - 16 Wks - Turnaround Sports

Average Weekly Training Hours 02:33
Training Load By Week
Average Weekly Training Hours 02:33
Training Load By Week

This 1/2 marathon plan is designed to get you in peak shape for your target "A" race 1/2 Marathon. Although you can include other events too. There are 5-6 runs a week, plus a day off. Turnaround Sports takes a unique approach that focuses on a number of important factors to get you not only fast but to the finish line as well! To be successful with this plan you should already be running 2-3 times per week and capable of running 2 miles non-stop. Guidance is provided via Heart Rate. Each workout will have specific Heart Rate zones for you to hit.

Sample Day 2
0:10:00
Dyno Run W/Up

• Arm Cicrles
• Side Bends
• Hip Circles
• Half squats
• Leg kicks
• Leg swings
• Slow skipping
• High knees
• Butt kicks
• Cariocas
• Bounders – similar to high knees but instead of focusing on driving knees high into chest, focus on pushing off with your trailing leg and driving forward.
• Sprints – 4-6 75-100m sprints near max effort. Shouldn’t last more than 15s

Sample Day 2
4mi
Easy/Base Miles

Sample Day 2
0:20:00
Stretching Post W/out

Static Stretching after a workout (1-3 reps holding for 20-30s):
• Low back – lay on back and hug knees to chest
• Shoulder (pull arm across chest)
• Chest
• Calves
• Glute Stretch – Lay on back and cross one leg over other knee. Pull back of leg not crossed towards chest.
• Groin stretch
• Hamstring Stretch – sit on ground. Have one leg outstretched and the other tucked into the inner thigh of the outstretched leg. Bend at the waist
• Hip flexors and Quad – be sure to tuck your belt line up to your chin and then lean forward. You should only have to lean slightly to feel stretch.
• Hips – Sit on floor with on leg extended flat on ground. Bring other leg over the top of the straight leg and place your foot on the ground on the outside of your knee. Place opposite elbow on knee in the air and twist and hold.

Sample Day 4
0:10:00
Dyno Run W/Up

• Arm Cicrles
• Side Bends
• Hip Circles
• Half squats
• Leg kicks
• Leg swings
• Slow skipping
• High knees
• Butt kicks
• Cariocas
• Bounders – similar to high knees but instead of focusing on driving knees high into chest, focus on pushing off with your trailing leg and driving forward.
• Sprints – 4-6 75-100m sprints near max effort. Shouldn’t last more than 15s

Sample Day 4
4mi
Easy/Base Miles

Sample Day 4
0:20:00
Stretching Post W/out

Static Stretching after a workout (1-3 reps holding for 20-30s):
• Low back – lay on back and hug knees to chest
• Shoulder (pull arm across chest)
• Chest
• Calves
• Glute Stretch – Lay on back and cross one leg over other knee. Pull back of leg not crossed towards chest.
• Groin stretch
• Hamstring Stretch – sit on ground. Have one leg outstretched and the other tucked into the inner thigh of the outstretched leg. Bend at the waist
• Hip flexors and Quad – be sure to tuck your belt line up to your chin and then lean forward. You should only have to lean slightly to feel stretch.
• Hips – Sit on floor with on leg extended flat on ground. Bring other leg over the top of the straight leg and place your foot on the ground on the outside of your knee. Place opposite elbow on knee in the air and twist and hold.

Sample Day 5
0:10:00
Dyno Run W/Up

• Arm Cicrles
• Side Bends
• Hip Circles
• Half squats
• Leg kicks
• Leg swings
• Slow skipping
• High knees
• Butt kicks
• Cariocas
• Bounders – similar to high knees but instead of focusing on driving knees high into chest, focus on pushing off with your trailing leg and driving forward.
• Sprints – 4-6 75-100m sprints near max effort. Shouldn’t last more than 15s

Tyler Coquelin
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Turnaround Sports

Turnaround Sports is here to help athletes achieve their goals. Whether you are just starting out or looking to get a new PR! We actively work with our athletes to help them achieve their goals together. Our goal is to help you achieve yours!