Half Marathon in 12 weeks + Strength,Warm Up & Mobility Programs + Email Access to Coach

Author

Marjaana Rakai- MSc Sports Science, NASM PT, Sports Nutrition Diploma, Running Coach

All plans by this Coach

Length

12 Weeks

Typical Week

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

Longest Workout

12.43 miles

Plan Specs

running half marathon beginner intermediate advanced masters hr based pace based strength

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Summary

This is a 12-week half marathon program for intermediate runners. With intermediate, I mean a runner who is currently running 3 times a week, with the longest run between 60-90 minutes. Also beginning runners who can scale the workouts to their individual level (meaning running a bit shorter runs but keeping the frequency as described) can perform well on this plan.
This plan requires between 5-8hrs of training per week and consists of running, strength and mobility workouts. You will receive 3 running-specific strength&mobility workouts and a crucial part of getting you to the start line fit and healthy and spark a long-lasting running lifestyle. You will also learn how to warm up for each run and how to take care of your aching body by doing mobility specifically designed for runners. You will need dumbbells, BOSU and stability balls, and miniband. Most of this equipment you can find on Amazon or in most gyms.

IMPORTANT:
1. Although total training time may seem a lot on top weeks, remember they do include all warm-ups, mobility, and strength training so total running volume will be a little less.
2. You don't need a GPS/HR watch for this program, I will teach you how to gauge your intensity without Heart Rate or Pace.
3. I have added a note for each week for you where I give you advice and motivation so you know what to expect from each week.
4. I do individualized strength training programming if you already are regularly strength training. please contact me for the complimentary program (instead of what is already provided here).
5. Did I mention that you are saving a lot of money with this program? You get 3 strength program (value 49USD per program).
6. Email me if you have any concerns, questions or comments. This is not a fully coached service, but I will answer your questions and I would love to hear how your race and training went!

Please let me know at any point if you have any questions. I am here for you! besisufit@gmail.com

Testimonial :
"Just finished 1/2 marathon in sub-zero temps with full-on snowing and managed a PB!! 16min faster than last year on the same course. I could not have done it without a coach. Thanks, MJ!!!!
If you are looking to push yourself to the next level I highly recommend Be Sisu Fit." Lisa R, AB, CAN, Sub-2hr Runner

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:05
Training Load By Week
Average Weekly Training Hours: 06:05
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!

Back to Plan Details

Sample Day 1

0:05:00
Lunge Matrix & Leg Swings

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
52.5TSS
Easy Aerobic Run 70-82%HRmax/RPE2-4

Easy run with easy, quick leg turn over but dont go too hard.
This run should feel no harder than RPE3 and mostly Easy. Really pay attention what easy pace feels to you.

Attached is a guide to your intensity zones per Rate of Perceived Effort (1-10) please make sure you understand it. Start practicing how you feel during the different stages of your running.

This is your intensity:
HR 70-82% of max HR
RPE: 2-3 (no more than 4 at most)
Pace: Easy Aerobic (run 'forever' pace)

If you don't know your heart rate based training zones, please do not worry. We will do a field test to establish them for you.

Sample Day 3

1:00:00
45TSS
Foundation F1 2x12 Circuit

This is your foundation 1 strength program. You need:
1. Dumbbells (10-45kg) depending on your initial strentgth.

All instructions are in this document. please ask if any questions: besisufit@gmail.com.
Start with 2 rounds and build up to 3 in few weeks.

Sample Day 4

0:05:00
Lunge Matrix & Leg Swings

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

6.21mi
75TSS
1K Speed pyramid

Warm up 3 kms, then increase effort every 1 km.
1. 60% of MAXHR / RPE 1
2. 70% MAXHR / RPE 2-3
3. 80% MAXHR / RPE 3-4
4. 90% MAXHR / RPE 7-9
Cool down 3 kms easy

Pay attention on how it feels to run on these different intensities.
Note your paces for each increase.
Practice noting:
1. What went well
2. What can you improve
3. How did you show Grit during this workout?

Sample Day 4

0:20:00
Mobility for Runners

Follow the instructions attached

Sample Day 6

0:05:00
Lunge Matrix & Leg Swings

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

Half Marathon in 12 weeks + Strength,Warm Up & Mobility Programs + Email Access to Coach

$49.00 - Buy Now