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Half-Marathon with Strength Training (Beginner/Intermediate)

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Half-Marathon with Strength Training (Beginner/Intermediate)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Summation Athletics

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This 12 week training plan is aimed at novice runners who would like to establish a consistent training schedule with the aim of completing a half-marathon (13.1 miles) at the end of the plan. The athlete can choose to enter a structured "offical" race or plan their own personal half-marathon to complete at the end of the 12 week cycle. Alternatively, the athlete can continue to build their endurance capacity for an additoinal 8-10 weeks with the goal of completing the half marathon with a set time goal or even prepare for a longer distance road race. Most runs are duration, rather than distance, based with a weekly long run serving as a benchmark with suggested mileage to cover.

This plan assumes that the athlete can train a minimum of 3-4 times per week and averages around total hours of training each week. Advanced runners will likely find the training sessions easier than their normal sessions, but can easily alter them by adding time or extending interval numbers throughout the 12 weeks. Please contact Summation Athletics if you would like help extending your plan.

All strength training sessions require minimal equipment and rely on bodyweight exercises to build flexibility and strength in accessory muscle groups to help prevent injury and facilitate an improved running form during the speed sessions. All sessions can be performed at home, provided you have access to a treadmill or large enough space to run. Finally, the plan utilizes your thresholds set in training peaks while also incorperating RPE as a means to assess intensity during the workout. A heart rate monitor and GPS watch are highly reccomended, but not requierd. This plan does not include communication with our coaches and is designed to be completed entirely by the athlete. However, please do not hesitate to contact us if you have any questions!

Remember also to have fun!

How it Works

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:56:00 01:45:00
Strength x2
01:19:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:56:00 01:45:00
Strength
01:19:00 00:45:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Scott Ferguson, Ph.D. and George Bieker M.Ed.

Summation Athletics

Summation Athletics offers training for a variety of activities based on the fundamental principles of exercise physiology. We specialize in mountain athletics including rock-climbing, trail running, mountaineering, big-game hunting, and alpine climbing.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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