Phil's Off-Season Half Marathon Plan (Intermediate) + Email Access to Coach: 4 Weeks (4-4:30 hrs)
Author
Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™
All plans by this CoachLength
4 Weeks
Plan Specs
running half marathon intermediate hr based pace based tss based
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
Maintain Your Fitness Between Events with 4 to 4:30 training hours per week.
"Thank you very much for your helpful response to all my questions." Roy Bogue, 2018
"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" Rachel Kjearsgaard, 2018
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Key features include:
To start you should be able to run/jog 50 mins.Screenshot of the first 2 weeks (JPG)
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Email Support:
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Quick Links
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
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3:19 hrs | 1:00 hrs |
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1:10 hrs | 0:40 hrs |
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| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
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3:19 hrs | 1:00 hrs | |
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1:10 hrs | 0:40 hrs | |
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—— | —— | |
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Training Load By Week
Sample Day 1
Main Set:
10 mins in low Z2,
5 mins in upper Z2,
10 mins in low Z3,
5 mins in upper Z3,
5 mins in low Z4,
5 mins in mid Z4.
Warm Down:
5 mins in low Z2.
Sample Day 2
All in low to mid Z2. You can do this run as a warm up to your strength and conditioning workout.
Sample Day 2
Please check the link below for full exercise instructions, progressions, alternatives and videos:
https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf
Legs and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Squat Jump: 3 x 12 (Exercise 2)
3. High Knee: 3 x 10 (Exercise 9)
4. Box Jump: 3 x 8 (Exercise 10)
5. Bicycle Crunch: 4 x 10 (Exercise 24)
6. Spider Climber: 3 x 10 (Exercise 23)
7. Side Plank: 1 x 3 (Exercise 21)
Flexibility: 5-10 minutes
Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.
Sample Day 4
Warm Up:
5 mins in Z2.
5 x (30 secs accelerating from Z2 to Z5 + 30 sec recoveries in Z1).
Main Set:
6 x (60 secs in upper Z5 + 2 min recoveries in Z1).
Warm Down:
5 mins in low Z2.
Sample Day 5
Please check the link below for full exercise instructions, progressions, alternatives and videos:
https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf
Upper Body and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Lat & Front Raise Combo: 3 x 6 (Exercise 11)
3. Tricep Kickback: 3 x 8 (Exercise 15)
4. Bench Press: 3 x 8 (Exercise 14)
5: Glute Bridge: 3 x 14 (Exercise 17)
6. Lying Hip Abduction: 3 x 12 (Exercise 19)
7. Mountain Climber: 3 x 10 (Exercise 22)
8. Sit-Up: 3 x 12 (Exercise 25)
9. Plank: 1 x 3 (Exercise 20)
Flexibility: 5-10 minutes
Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.
Sample Day 6
All in low to mid Z2. This run should feel easy and you should be able to hold a conversation. These runs gradually build your endurance and increase your efficiency.
Sample Day 7
All in low to mid Z2. This is your long run and will gradually increase in duration.