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Endurance Journey Beginner Half Marathon Program (16 Weeks) (Effort + Pace Target Plan)

Author

Patrick Ash

All plans by this Coach

Length

16 Weeks

Plan Specs

running half marathon beginner

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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Plan Description

This 16-week plan is the perfect launchpad to prepare you to run your first 21.1km (half marathon) event. Ideally, you should be able to run 30 minutes without stopping before beginning this program. The schedule consists of 4 days of training per week progressing from 1 minute of running intervals in the first week to running 2 hours consistently by the end of the program. You will learn how to warm up safely and run with great form. If you show up, be consistent, and follow the plan as outlined in this plan you will successfully finish your first 21.1km feeling prepared and strong.

The Plan Includes:
The 16 Week Half Marathon Training Plan
Weekly Video Education Sessions
Weekly Video Self Massage Sessions
Detailed Race Planning Guide
Coach Access Package (Virtual Q and Al) + Virtual Community (Strava Group)

Everything you need to get to you the finish line feeling stronger, faster, and healthier than ever!

Designed By Patrick Ash MSc, CSEP-CEP, Jen Ruland, BKin, CSEP-CEP. ASCM, Over 30 years of experience and certification in Triathlon and Run Coaching.

Here is what a few athletes have to say about Endurance Journey Coaching:
"I appreciate you understand the athlete’s unique needs tailor your workout plans to be flexible based on each individual, including time for personal/family needs, sleep, nutrition, along with training schedules." - Shari M.

"I appreciate the broad base of knowledge your coaching offers - sport specific, nutrition, mobility etc. You focus on developing focus developing a positive mindset in athletes celebrating achievements. You are strongly committed to providing a supportive environment for all." - John A.

"You provide a plan to meet my goals but that plan is flexible and adaptable.  You understand that family is first, work is second and everything else is after that and so understand that their can be limits to what I have time for and work around that to develop a plan that is doable. Balance." - Jim G.

Join our community...We would love to support your own Endurance Journey!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:30 hrs 0:10 hrs
3:47 hrs 2:05 hrs
0:56 hrs 0:30 hrs
—— ——
0:30 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
0:30 hrs 0:10 hrs
3:47 hrs 2:05 hrs
0:56 hrs 0:30 hrs
—— ——
0:30 hrs 0:30 hrs

Training Load By Week


Patrick Ash

Endurance Journey Coaching

I specialize in providing coaching support specifically for individuals ages 35 and over who need to balance family, work, and other important life priorities. We work together to create high level performance and health. Whether you want to finish your first triathlon, or qualify for a world championship, I have the experience to help you achieve it.

Sample Day 1

0:10:00
Preset Mobility

Preset Mobility (10mins) – good to do prior to training video
https://www.youtube.com/playlist?list=PLkQIVVhnZcrex91QSDZr3tS5w5WIQ1bO2

OR can complete cycle warm up - video
https://youtu.be/qljc8Xq836k

Sample Day 1

0:35:00
34.2TSS
Week#1 Run #1- 30 minutes (5km) easy + Banded Walks

Walk briskly for 5 minutes with purpose.
Then:
30 minutes (5km) easy effort/pace

Focus on your form - run with tall posture, spine long, keeping space between your ribs and your hips. Make sure your feet are landing under your hips on each stride.

Banded walks
10 x frankenstein walks right, 10 x left
Video instruction:
https://youtu.be/iwRfOm3zaNM

10 x monster walks right, 10 x left
10x angle step walks right, 10 x left
Video Instruction:
https://youtu.be/5xXrmslB3R4

Sample Day 2

0:20:00
13.2TSS
Cross Train Day

Pick time to do a relaxed, enjoyable activity for 20-30minutes. For example, swimming, biking, light strength training, stretching and movement, hiking, yoga. Anything that promotes relaxation and recovery and NOT stressful.

Sample Day 3

0:10:00
Preset Mobility

Preset Mobility (10mins) – good to do prior to training video
https://www.youtube.com/playlist?list=PLkQIVVhnZcrex91QSDZr3tS5w5WIQ1bO2

OR can complete cycle warm up - video
https://youtu.be/qljc8Xq836k

Sample Day 3

0:45:00
44.2TSS
Week#1 Run #2- 40 minutes (6km) easy + Strides

Walk briskly for 5 minutes with purpose.
Then:
40 minutes (6km) easy effort/pace

Focus on your form - run with tall posture, spine long, keeping space between your ribs and your hips. Make sure your feet are landing under your hips on each stride.

Finish with 4-8 strides of 50-80 metres (8-10 seconds) by gradually speeding up to about 90% effort, then slowing back down.

How to do a stride:
Grass field is ideal. Accelerate gradually and progressively for about 8-10 seconds (60-80m), and decelerate slowly. Give yourself a full recovery between each pick up (breathing back to normal - should be able to talk comfortably before beginning next stride). The goal is not to run to fatigue. Each stride should feel progressively easier and quicker as you loosen up.

Focus on form and relaxed speed. Not straining to hold your effort.

Video description of strides: https://youtu.be/kubx9Q6MK4g

Sample Day 4

0:20:00
13.2TSS
Cross Train Day

Pick time to do a relaxed, enjoyable activity for 20-30 minutes. For example, swimming, biking, light strength training, stretching and movement, hiking, yoga. Anything that promotes relaxation and recovery and NOT stressful.

Sample Day 5

0:10:00
Preset Mobility

Preset Mobility (10mins) – good to do prior to training video
https://www.youtube.com/playlist?list=PLkQIVVhnZcrex91QSDZr3tS5w5WIQ1bO2

OR can complete cycle warm up - video
https://youtu.be/qljc8Xq836k

$67.00 - Buy Now