8 Week Half Marathon with Strength and Yoga

Average Weekly Training Hours 06:39
Training Load By Week
Average Weekly Training Hours 06:39
Training Load By Week

This is an 8 week training plan designed to build up volume quickly and safely. Yoga and strength training are included. Volume is split up in the beginning. This plan would help with busy schedules as well.

Sample Day 1
0:45:00
Hip S&E 1

All are 3 sets of 15. Circuit type training. Minimal stopping. Use weight that you can control well and complete 15 reps. [Adduction machine, abduction machine, bosu ball cross abs] [Leg Extension machine, walking lunges with weights, plank with hip/elbow twist] [Goblet squats, russian deadlift (weights in each hand), abs on incline with weight] [Step ups on weight bench with weight in opposite hand, abs-lift legs up and up] [Assisted one leg deadlift on machine, plank for 1 minute]

Sample Day 3
0:45:00
Backside Strength 1

Plank / shoulder protract/retract. 1 min x3 Standing reverse fly. 3 sets of 12 (5 pounds) Cross arm cable pull. 3 sets of 12 (light weight) Standing single arm row. 3 sets of 12 (light weight) Standing double arm row. 3 sets of 12 (light weight) Cable/band hamstring kick back. 3 sets of 12. Medium weight with correct mechanics.

Sample Day 8
1:00:00
Arms/Shoulders 1

WU: 10 min cardio MS: Alternating Lateral shoulder raises Alternating Forward shoulder raise Alternating Over Head shoulder Push Full body crunches regular push-ups Tricep Kick Backs Alternating single arm curls Overhead tricep extensions Double arm curls regular push-ups Plank CD: light cardio

Sample Day 10
0:45:00
Hip Knee Strength 2

Series of strength work in the gym to support and strengthen SI area. All are 3 sets of 10 -Bosu ball step back/knee lift -Abduction machine -Adduction machine -Sit ups with knees bent/feet together -Step up on bench/knee lift with 5-20# weight in opposite hand -Set up, opposite hand/foot on bosu ball or floor -Goblet squats 10 - 45# -hamstring/glut cable pull -Ab side crunch w weight -Back extensions w weight https://youtu.be/uo1kFryOMlU

Sample Day 11
0:45:00
0:45 Free Run

Nice and easy run for 45 minutes. (there is to be ZERO pain if this is a come back to running run)

Sample Day 13
4mi
Zone 2 run

Steady zone 2 run

Sample Day 20
4mi
Zone 2 run

Steady zone 2 run

Coach BK
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Brave Soul Coaching / Racing, LLC

What describes me best ... I am a very goal oriented person that is always striving to learn more, do more and find that next best version of myself. Each athlete I coach gets very individualized attention, concerning all aspects of health and well being. I deliver training plans weekly and month based on feedback on works and other aspects that my athletes communicate to me. My philosophy is to be healthier and happier at the end of your goal race. Ready to take on that next big challenge.