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Phil's Off-Season Half Marathon Plan (Beginner) + Email Access to Coach: 4 Weeks (3:30-4 hrs/wk)

Author

Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™

All plans by this Coach

Length

4 Weeks

Plan Specs

running half marathon beginner hr based pace based tss based

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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



Off Season Plan for Beginner Half Marathon Runners.
Maintain Your Fitness Between Events with 3:30 to 4 training hours per week.


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  • Detailed, flexible plan from best selling coach Phil Mosley (800+ training plans and 20,000+ sold on TrainingPeaks)
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"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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Is This Plan For You?

Key features include:
  • Recover from your season of racing and training
  • Stay fit for when the time comes to start ramping up your training again
  • 3:30 to 4 hrs of training per week, for Beginner Half Marathon Runners
  • 4 runs, 2 strength sessions and 2 days off each week
  • Train using HR, Feel or Pace
To start you should be able to jog 40 mins.Click below to watch a Series of 6 Short Videos from Phil about our plans:



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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:31 hrs 0:55 hrs
—— ——
1:09 hrs 0:40 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:31 hrs 0:55 hrs
—— ——
1:09 hrs 0:40 hrs
—— ——

Training Load By Week


Phil Mosley

MyProCoach™

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.

Sample Day 1

0:35:00
49.4TSS
Progression Run

Main Set:
10 mins in low Z2,
5 mins in upper Z2,
5 mins in low Z3,
5 mins in upper Z3,
5 mins in low Z4,

Warm Down:
5 mins in low Z2.

Sample Day 2

0:40:00
Maintenance Strength and Conditioning

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 3

0:32:00
43.5TSS
Speed Workout.

Warm Up:
10 mins in Z2.
5 x (30 secs accelerating from Z2 to Z5 + 30 sec recoveries in Z1).

Main Set:
4 x (60 secs in upper Z5 + 2 min recoveries in Z1).

Warm Down:
5 mins in low Z2.

Sample Day 5

0:30:00
37.5TSS
Aerobic Endurance

All in low to mid Z2. You can do this run as a warm up to your strength and conditioning workout.

Sample Day 5

0:30:00
Maintenance Strength and Conditioning

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 7

0:45:00
56.8TSS
Aerobic Endurance

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 9

0:30:00
37.5TSS
Aerobic Endurance

All in low to mid Z2.

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