Browse More Plans

Run Half Marathon 12 weeks beginner 4-8 hrs per week

Author

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

All plans by this Coach
No Ratings

Length

13 Weeks

Plan Specs

running half marathon beginner intermediate advanced masters pace based strength

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.

Still have questions about this plan?

Plan Description

Are you planning to run a spring or early summer Half Marathon? Don't wait any longer! This is a 13 week plan that will transform your running fitness! If you can run comfortably at least 60mins and would like to run a pb come May, this is the plan for you!

What you get with this plan:
1. Learn how to warm up for each run to prevent injuries and to run better!
2. Strength and mobility programs aimed for runners to strengthen your muscles and prevent injuries as well as keep your range of motion optimal for running your best half mara!
3. Learn recovery methods and how to ensure supercompensation so your fitness will elevate to the next level. With adequate rest and nutritional habits, you will recover fast and be ready to work hard!
4. Learn how to train with purpose. You will train all energy systems, and leave nothing behind. No more junk miles or the dreaded moderate effort that zaps your energy and prolongs your recovery! You hard and go easy!
You will toe the start line fit and fresh, strong and have kick at the end!


This plan requires you to train independently, but if you have any questions, I am here for you by email: besisufit@gmail.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:25 hrs 1:00 hrs
3:09 hrs 1:50 hrs
0:52 hrs 0:20 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:25 hrs 1:00 hrs
3:09 hrs 1:50 hrs
0:52 hrs 0:20 hrs
—— ——

Training Load By Week


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!

Sample Day 1

0:05:00
Lunge Matrix & Leg Swings Copy

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 2

0:20:00
Mobility for Runners

Follow the instructions attached.
Do this workout after long and hard runs or anytime you feel stiff and range of motion restricted.

Sample Day 3

0:05:00
Lunge Matrix & Leg Swings Copy

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 3

0:45:00
RUN-Speed Maint. Fartlek

The purpose of this run is to maintain your speed and speed endurance.
Warm Up 15 mins include 4 strides
https://strengthrunning.com/2012/10/what-are-strides/
Then 4 x 15 sec fast Rest Interval (RI): 45s easy (keep running)
3x1min fast 1 min easy
2 x 2 min fast 1 min easy
1 x 3 min strong build (increasing in effort) 1 min easy
10 min easy for cool down
total 45 mins (adapted from Team Sirius)

Sample Day 3

0:30:00
10TSS
Runner's Core

This will be your Go-To Performance Boost & Injury prevention strength for core.. Easily done at home or hotel, even at work. Increase level of difficulty by increasing every 4 weeks.

Sample Day 5

0:05:00
Lunge Matrix & Leg Swings Copy

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 5

1:10:00
92.2TSS
RUN- Distance -5%of 1/2 Mara

The purpose of Distance runs are to accumulate mileage through aerobic adaptations. This is the bread and butter of your training. Get'er done :D

Pace : calculate 5% of your 1/2 marathon pace and run around that pace.F.ex if your half mara pace is (1:50 goal) 5:12 then your -5% training pace is 5:27 min/km

$109.00 - Buy Now