Be Sisu Fit Woman 1/2 Marathon 13 weeks intermediate

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Be Sisu Fit Woman 1/2 Marathon 13 weeks intermediate

Author

Marjaana Rakai MSc Sports Sciences, NASM PT, Sports Nutrition Diploma

All plans by this Coach

Length

13 Weeks

Typical Week

2 Other, 5 Run, 5 Strength, 2 Custom, 1 Day Off

Longest Workout

11.18 miles

Plan Specs

running half marathon beginner intermediate advanced masters pace based strength

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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Summary

Hey Girl, are you sick and tired for looking for trainingplans created for men, and then trying to make it work for you? How happy would it make you if I told you this is a plan created with female physiology in mind. In contrast to the typical periodization (3 -4 weeks on 1 week off) this plan follows your menstrual phase. Wait, what? How can this apply to all women as the cycle length differs? I will leave you in charge of changing the days around a little bit based on your symptoms. Just know that your recovery week (off) will fall on the last week before the start of your periods. All I am asking is to stay flexible, and start this training plan on the 1. day of your periods. Ready? Let's get started!
This 14-week half marathon trainingplan for intermediate runners* will take you from wishing to completing your best half mara yet! You will be slowly increasing the distance while improving your speed, speed endurance, strength, aerobic and anaerobic capacity. You will leave nothing behind, all while making sure you stay injury free by following running specific strength program and mobility exercises. You will also receive fueling and hydration advice and how to tweak your training/nutrition when you hit the different phases of the periods.

*you have about 4-7 hrs for training per week, run 3-5 times a week and strength train at least once a week. You should have previously completed at least 10K races.
More detailed information, please refer to www.besisufit.com/trainingplans

This plan is meant to provide general advice and rationale for working out with your menstrual cycle. It’s not a substitute for medical advice or treatment from a medical provider. Please check with your doctor before starting any and all fitness programs. And if you’re having ongoing hormonal difficulties, please seek professional treatment

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:34
Training Load By Week
Average Weekly Training Hours: 05:34
Average Weekly Breakdown

Marjaana Rakai

Be Sisu Fit Inc.

Marjaana believes as an endurance athlete, you need to be able to move better and the roadmap is via deliberate strength and mobility training. All endurance athletes benefit from not only moving better but building stronger muscles to withstand the repetitive movements during our day-to-day training and achieve efficiency to maximize our capacity.
Her services include endurance, strength and nutritional guidance which complement each other so that you can perform at your best!

Sample Day 1

0:05:00
Lunge Matrix & Leg Swings Copy

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 1

0:45:00
Drills & Strides

Warm Up: 15 mins easy run,
drills
10 mins easy run with 4 strides (Start the stride by running easy, focusing on a short, quick stride, and then gradually increase your speed by lengthening your stride. Keep your torso tall and relaxed.)
What are strides: https://strengthrunning.com/2012/10/what-are-strides/
Then onto the drills:
1. High Knees
2. A-Skip
3. B-Skip
4. Butt Kicks
5. Straight leg bounds
6. Carioca
https://www.youtube.com/watch?v=6H8WLfyavWk

Sample Day 2

0:05:00
Lunge Matrix & Leg Swings Copy

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 2

1:10:00
88.2TSS
RUN- Distance -5%of 1/2 Mara

The purpose of Distance runs are to accumulate mileage through aerobic adaptations. This is the bread and butter of your training. Get'er done :D

Pace : calculate 5% of your 1/2marathon pace and run around that pace.F.ex if your goal pace is 1:50 hr:min (5:12min/km) then your target pace for this workout is 5:27min/km.

Sample Day 3

0:20:00
Mobility for Runners

Follow the instructions attached. Do this workout after long and hard runs or anytime you feel stiff and range of motion restricted.

Sample Day 4

0:05:00
Lunge Matrix & Leg Swings Copy

1. Front Lunge
2. Lunge with twist
3. Lateral Lunge
4. Back and to side Lunge
5. Backwards Lunge
6. Leg swings warm ups

https://www.youtube.com/watch?v=GJo7_MiRLkU

Sample Day 4

0:45:00
RUN-Speed Maint. Fartlek

The purpose of this run is to maintain your speed and speed endurance.
Warm Up 15 mins include 4 strides
https://strengthrunning.com/2012/10/what-are-strides/
Then 4 x 15 sec fast Rest Interval (RI): 45s easy (keep running)
3x1min fast 1 min easy
2 x 2 min fast 1 min easy
1 x 3 min strong build (increasing in effort) 1 min easy
10 min easy for cool down
total 45 mins (adapted from Team Sirius)

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