8 Week Half Marathon with Strength and Yoga

Author

Coach BK 500RYT, NASM PT, Ironman U Certified www.WolfpackTriClub.com

All plans by this Coach

Length

8 Weeks

Typical Week

1 Strength, 3 Other, 4 Run, 3 X-Train

Longest Workout

10 miles

Plan Specs

running half marathon beginner intermediate weightloss hr based strength

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Summary

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.

Stats

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

Coach BK

Wolfpack Triathlon Coaching

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.

Back to Plan Details

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 1

0:30:00
Optional: Cardio 30 miin

Sample Day 1

1:00:00
Consistency

Understanding that consistency day to day is key to developing a routine and building a good base.

Sample Day 1

1:00:00
Training Zone Information

This is meant as a guide to help you put in the effort describe in this plan. If you have had your zones calculated with a Lactate Threshold Test then us those zones. If not, do not use the age calculations, use the below descriptions. They will work better for you.

Zone 1: Driving Miss Daisy. Talk all day long.
Zone 2: Working a bit. Comfortable pace that you can continue for a long time. Complete a sentence.
Zone 3: Working hard. Breathing a bit harder. You can talk in 3 or 4 work chunks.
Zone 4: You are uncomfortable. A lot. You might be cursing the plan and your body might be telling you to stop.
Zone 5: Very hard effort. No words. Mucho cursing. You can not maintain this effort for longer than a couple minutes, if not shorter.

More heart rate training information here:
www.bonniekissinger.com/heartratetraining

Sample Day 2

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 2

0:15:00
Calf and Soleus 15 min

Yoga session, can be used therapeutically. Focus on stretching calf and soleus.  https://youtu.be/zwlszmfUSOk

Sample Day 3

0:30:00
Optional: Cardio 30 miin

8 Week Half Marathon with Strength and Yoga

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