2020 Rock 'n' Roll San Francisco Half Marathon - Advanced Runners - Starts 1/13/20

Author

Joan Scrivanich , MA, CSCS

All plans by this Coach

Length

12 Weeks

Typical Week

5 Run, 2 Strength, 1 Day Off, 1 X-Train

Longest Workout

2:15 hrs

Plan Specs

running half marathon advanced

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Summary

Designed for: Advanced Runners.

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.

Joan has been an endurance athlete for almost 30 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included:

- E-mail support is available to answer your questions regarding the plan.
- An Athlete Guide & description document explaining your upcoming workouts and training
- A Zone Chart explaining effort/zones/intensity levels for reference with the workouts.
- Monthly informational newsletter
- Access to our private Facebook group.
- Access to our Member-Only Resources Area

You will get in all your key running workouts while supplementing your training with one cross training day a week to keep you balanced and in order to get to your half marathon fit, healthy, and ready to run your best. It includes strength training, days off, and active recovery days.

Before starting:This plan is designed for Advanced Runners with a solid base of running who have already run the half marathon distance, but want to get the most out of their training and perform well in their next race. You should be able to comfortably run for one hour 15 minutes before starting this plan.  The weekly volume of the plan starts at 7:00 for the first week and peaks at 8:25.

Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com

I look forward to helping you reach your potential.

Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:02
Training Load By Week
Average Weekly Training Hours: 07:02
Average Weekly Breakdown

Joan Scrivanich

Rise Endurance LLC

Coach Joan takes a comprehensive approach to coaching; her scientifically based training is athlete-centered and takes the whole athlete into account in order for athletes to reach their full potential.

Back to Plan Details

Sample Day 1

1:00:00
Base Run

W/U: 
15-20min easy + drills
Include in the W/U 2-3 up tempo strides of 30sec-1min duration. (The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
3 x 7min @ upper zone 3 to lower zone 4 with 2-3min easy jog between sets. 
Focus on your weak areas in form during the sets.
.
C/D:
Cool down with left over time. Try to focus on holding good form in the C/D

Sample Day 2

0:45:00
Running -Hill Fartlek

W/U: 
10min-15min easy with strides + dynamic stretching.
.
Main Set:
.
Mixed Hilly Terrain, soft surfaces if possible @ Z4 effort (just under 10km race pace) on the uphills & Z2 effort everywhere else.
Uphills should range between 1min and 5min in duration.
.
(Hills should be not too steep and the surface where ever possible should be soft i.e. grass or dirt)
.
Take your time on the down hill sections so that you do not over stress your legs
.
C/D:
Cool down with remaining time at zone 2 effort

Sample Day 2

0:15:00
Strength Session - Core After Workout

Core Session after your workout:
.
2 sets
.
Recovery between exercises should be no more than 30 sec rest between sets.
.
12 x Bicycle crunches
12 x Clam shell
3 x Plank (hold until just about fatigued)
12 x Superman
12 x Mountain climber
12 Bird dog

Sample Day 3

0:45:00
Running Drills

W/U:
5-10min easy warm up jog with metronome
(set metronome to 180 bpm, synching ground impacts with metronome cadence).
.
Main Set:
.
Run 1 lap on the track barefoot.
Focus on running light & landing midfoot.
.
Run 1 lap with shoes.
Try to maintain that same feel as running barefoot.
.
Perform 50 - 100 yds of each drill
.
4 x 50 m Strides w/full recovery
.
C/D:
Cool down with left over time at zone 2 effort

Sample Day 4

1:40:00
Running - Build Hill Repeats

W/U: 
15min easy with strides + dynamic stretching.
.
Main Set:
.
4 x 10min Hill Reps - 4-5% grade hill
Start at Z2-Z3 pace and build over the duration of the 10min effort up to Z5. 
As it gets harder to run and the set and session get on, try to maintain good form even though your natural reaction will be to slow down.
.
Recovery time between sets should be about 8-10min This should give you the time to get part way back down the hill without having to push the pace too hard but will not give you a full recovery.
.
C/D:
Cool down with remaining time at zone 2 effort

Sample Day 4

0:20:00
Strength Session

W/U:
Warm up with 5-15 min of easy aerobic exercise using both the upper & lower body, such as running, elliptical, or rowing.
.
Pre-Set: 1-2x *body weight only*
.
10 reps Y T W L
10 bicycle crunches
10 reps clamshell on each side
10 reps superman
.
Main Set: 2x
.
12 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Squats
Push Ups
Walking Lunges
Stability Ball Pass
Medicine Ball Woodchop
.
Remember to have good form with all exercises to prevent injury.
.
These can be done without weights, but if you do use them, they should be heavy enough to complete 12 to 15 reps with correct form.
.
C/D:
Cool down with static stretching & foam rolling

Sample Day 6

1:15:00
Base Run - Mixed Zones

W/U: 
10-15min easy + drills
Include in the W/U 2-3 up tempo efforts strides of 30sec-1min duration (the goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set:
.
1 x 12min @ Upper Z3 with 3-4min easy jog between sets
.
2 x 8min @ Lower Z4 with 3-4min recovery between sets.
Focus on form during the sets.
.
2 x 4min @ Lower Z5 with 2min recovery between sets.
Maintain perfect form.
.
C/D: 
Cool down with left over time. Try to focus on holding good form in the C/D

2020 Rock 'n' Roll San Francisco Half Marathon - Advanced Runners - Starts 1/13/20

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