Griffin Jaworski
All plans by this Coach13 Weeks
5 Run, 2 X-Train
13.1 miles
running half marathon beginner intermediate weightloss time goal pace based tss based
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Hello fellow athlete! Coach Griffin here,
I'm excited you made it to this page because it means you're gearing up for a half marathon! 13.1 miles can be an extremely daunting event, especially for athletes like yourself that are looking to push their limits by stepping up in distance from the half or setting PR's. But that is precisely why I developed this plan; it takes the guess work out of training and helps you bridge the gap from where you are to where you want to be!
This plan is focused on hitting daily mileage targets at your customized training paces based on your unique ability level! Easy runs and long runs are written with a mileage range to give you some flexibility. This gives you flexibility as well as helps you learn how to listen to your body. Consistency is the number one predictor of race day success!
I'm excited to see where your journey takes you and hear about how you crushed those 13.1 miles.
Happy training,
Coach Griffin
I believe in the power of human potential.
As an IRONMAN Certified Coach and RYT 200 Yoga Teacher that combines the art and science of training, I can help you break through that next barrier and achieve your dreams.
Whether that is through the general guidance of a Training Plan, specific instruction via remote Coaching, or even weekly and daily motivation through my newsletter and social media, my goal is to help you accomplish yours!
Strides should be roughly at 5k pace/effort. Fast, but controlled and focused on form. Not all out. Building mitochondrial density and top end speed.
Easy / Recovery Day! 3-4 Miles, simply getting accustomed to training consistently before workouts begin.
Recommended Options:
Yoga
Swimming
Cycling (stretch quads well after!)
Ellptical
Strength
Strides should be roughly at 5k pace/effort. Fast, but controlled and focused on form. Not all out. Building mitochondrial density and top end speed.
Easy / Recovery Day! 3-4 Miles
Recommended Options:
Yoga
Swimming
Cycling (stretch quads well after!)
Ellptical
Strength
Up to 5-6 miles today! Based on feel, learn how to listen to your body.
The long run is an essential workout but build it up slowly! Race day is more about resilience than speed, and aerobic paced long runs build resilience through strengthening connective tissue as well as muscular endurance.