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RP Half Marathon Beginner 4 d/wk

Author

Alex Harrison

All plans by this Coach
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Length

16 Weeks

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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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Plan Description

A half marathon plan for those with little to no serious running background. This plan uses primarily running, starting off slow and easy, and other optional forms of non-impact cardio training, plus suggested resistance training days, to progress you to completion of a very successful half marathon or the range to run successful 10k’s on up to dabble in marathon running. The goal of this plan is to prepare you to run a half marathon from start to finish and put you in position to break through personal records at the finish line.

Training Plan Information:
4 days per week running
16 total weeks, with your primary half marathon race on week 16.
Starting weekly running mileage: 8 Miles
Highest weekly running mileage: 30 Miles
Lowest single-session running mileage: 2 Miles
Highest single-session running mileage: 12 Miles

Recommended Prerequisites to use this training plan:
Users should be able to successfully jog 1.5-2 miles without stopping (no time/pace requirement).

We recommend that you move up to the "Intermediate" training plan series if you currently do, or have done in the last 6 months, any one of the following or any combination of the following:
Run 7 Miles without stopping (no pace requirement).
Run 14 miles per week, or more, as a part of your fitness routine.
Exercise vigorously with other forms of cardiovascular exercise like cycling/spinning, rowing or some form of "functional fitness” mixed in with running, 8 or more hours per week.

Suggested RP Diet Products to pair with this training plan:
RP Diet Templates for Fat Loss, which comes with Maintenance plans as well.
or, RP 1:1 Diet Coaching
or, (coming soon!) RP Endurance Diet-Related products!

Suggested RP Training Products:
Male and Female Physique Training Templates
or, Weightlifting Hypertrophy and Strength Templates
or, Powerlifting Hypertrophy, Strength, and Peaking Templates
or, Weight Training for Endurance Athletes Templates (coming soon!)
or, RP 1:1 Training Coaching!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
23mi 13mi
Strength x3
—— ——
X-Train x1
0:58 hrs 1:20 hrs
Workouts Per Week Weekly Average Longest Workout
Run
23mi 13mi
Strength
—— ——
X-Train
0:58 hrs 1:20 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Alex Harrison

Renaissance Periodization (RPstrength)

Science is Stronger

PhD in Sport Physiology and Performance from East Tennessee State University
Level 2 Coach, Endurance (USATF)
Level 1 Coach, Triathlon, (USAT)
Certified Strength and Conditioning Specialist (NSCA)
Weightlifting Coach, Level 1, (USAW)

Assistant Track and Field Coach, ETSU, NCAA Division 1
Youth and Masters Track and Field Coach, WA State, National & World Champions
Youth, Elite-Development, and Masters Triathlon Coach

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