half marathon novice 16 weeks. hr max based.
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Plan Description
This training plan will give you specific work out based on your max HR.
The plan is for novice athlete that aim to finish the half marathon and improve former races.
The first month is design to establish good aerobic base so be patient and dont run at harder then the plan.
There are three must workouts: Monday, Wednesday and Saturday.
Monday workout is various interval workouts.
Wednesday workout is tempo workout that will gradually assimilate the pace for the race.
Saturday is the long run that is needed for building aerobic endurance.
Tuesday and Friday are also required for building aerobic endurance, but if you feel tired or hurting you may skip.
From week 3 the workouts will be progress by length and intensity in order to build lactate threshold endurance.
i have added strength workouts at tuesday and strech workout at sunday. i suggest to not to skip these workouts as they will keep your body safe from injury
stay committed and the results will come.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
26mi | 13mi |
|
Strength
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
26mi | 13mi | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
