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half marathon novice 16 weeks. hr max based.

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

ilan gil

Length

16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This training plan will give you a specific workout based on your max HR.
The plan is for novice athlete that aims to finish the half marathon and improve former races.
The first month is designed to establish a good aerobic base so be patient and don't run at harder than the plan.
There are three must workouts: Monday, Wednesday, and Saturday.
Monday workout is various interval workouts.
Wednesday workout is a 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 progressed by length and intensity to build lactate threshold endurance.
I have added strength workouts on Tuesday and stretch workouts on 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.

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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
Run
26mi 13mi
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices


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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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