5km to Half Marathon!

Average Weekly Training Hours 01:25
Training Load By Week
Average Weekly Training Hours 01:25
Training Load By Week

This is a perfect first timers half marathon plan!
The perfect plan to help those 5km runners (parkrunners) step up the distance to half marathon!
It has been prepared as a 20 week plan, with 3 build phases 2 base phases all aimed to have you confident and comfortable at the start line of your half marathon race!

Sample Day -1
0:45:00
26.7TSS
Short Strength & core workout

Sample Day 0
3.11mi
Aerobic base (Z2)

Week 1 / Build 1
Z1 = Walking / jog pace
Z2 - Comfortable talking pace
Z3 - Uncomfortable talking pace
Z4 - Out of breath puffing / hard
Z5 - Dizzy, as fast as possible

Sample Day 1
3.11mi
Aerobic base (Z2)

Week 1 / Build 1
Z1 = Walking / jog pace
Z2 - Comfortable talking pace
Z3 - Uncomfortable talking pace
Z4 - Out of breath puffing / hard
Z5 - Dizzy, as fast as possible

Sample Day 2
0:20:00
14.1TSS
Stretching, rolling & core!

10 minutes stretching & rolling
10 minutes core workout 45 sec on 15 sec transition to next exercise!
1. Plank (on elbows & toes, straight body)
2. Clamshell (lie on side, open and close knees)
3. Clamshell (opposite side)
4. Hip Bridge
5. Bird Dog (on all fours, opposite arm and leg extension)
6. Hip Bridge (single leg, alternating extension)
7. Crunches (half situp, curl head toward chest)
8. Superman (lie face down arms & legs off ground)
9. Side plank (elbow and feet, straight body)
10. Side plank (opposite side)

Sample Day 4
3.11mi
Aerobic base (Z2) - Parkrun

Week 1 / Build 1
Z1 = Walking / jog pace
Z2 - Comfortable talking pace
Z3 - Uncomfortable talking pace
Z4 - Out of breath puffing / hard
Z5 - Dizzy, as fast as possible

Sample Day 5
0:40:00
41.1TSS
Tempo reps run-walk

Week 1 / Build 1
Tempo repeats. Warm up 9 minutes and then walk 1 minute. At 10 minutes start a 9-minute run in the Z3. Then walk 1 minute for recovery. Repeat this 9-run - 1-walk pattern 3 more times. Relaxed form! Listen to breathing.

Sample Day 6
0:45:00
26.7TSS
Short Strength & core workout

Terrance (Ted) Britt
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Tristyle Coaching with Starfish Tri Athletic

A multiple ironman (both full and half) race finisher. A time poor athlete who now specializes in assisting athletes find a way to the start (& finish line) of their dream race by integrating training seamlessly into their everyday life!

Triathlon shouldn't have to be all encompassing or overpowering, it should be a simple lifestyle choice, the whole family can enjoy and be apart of!