Finish Strong - Half Marathon: 3 months

Average Weekly Training Hours 05:51
Training Load By Week
Average Weekly Training Hours 05:51
Training Load By Week

This 12-week training plan is for the individual who is already able to run at least 3 miles and has been training regularly for 3 months. The focus of the plan is to provide a systematic approach to running regularly to achieve the initial goal of finishing a half marathon and/or setting the stage for more extensive training (i.e., longer or faster runs) in the future. If you have not met this criteria you might want to consider choosing the Walk-to-Jog plan.

Sample Day 1
0:19:59
Rolling course run (easy zone 1-2)

Warm-up 5 min. Run an easy rolling hills course in zones 1-2. Prefereably on a soft surface. Check cadence several times (21 or more right foot strikes in 15 seconds is the goal). Cool down 5-10 minutes.

Sample Day 1
0:25:00
AA Strength

Anatomical Adaptation: After you are warmed up do 1-2 sets of a basic whole body strength circuit. The focus should remain on proper form but resistance should be less than challenging. Do 12-15 reps at 50-60% of your 1RM. See sample at http://tinyurl.com/AAstrength

Sample Day 2
0:15:00
Core 1 (basic)

Basic Core Exercise circuit: 1-2 minutes each exercise. Go thru the circuit 2-3 times. Include level appropriate: bridges, dead bug, superman, plank and rotation exercises. http://tinyurl.com/fitstopcore1

Sample Day 2
0:25:00
Strides 1

wu: jog 5 min. perform stride wo: preferrably on the grass or soft surface run 6 x 30 left-foot steps. Goal = hit your 30 steps in 19-20 seconds or less. Not even close to an all out effort. On the recoveries skip 60 times (30 skips each leg alternating) easy. Include walking in recoveries. Perfect form! Cool down for 10 minutes. This workout should be easy zone 1-2.

Sample Day 3
0:30:00
X-train workout 1

Do other cardio exercise (e.g., elliptical, row, swim, walk, stairclimb, etc.). wu: 5 min. easy, then exercise in one or several training modes in zone 1 only. Learn and practice good form. cd: 5 min.

Sample Day 3
0:10:00
Stretching 1 (basic 5)

Stretch the basic five: Hamstrings, quads/hip flexors, calves, lats and chest. See link for samples at: http://tinyurl.com/stretch5

Sample Day 4
0:25:00
Rolling course run (easy zone 1-2)

Warm-up 5 min. Run an easy rolling hills course in zones 1-2. Prefereably on a soft surface. Check cadence several times (21 or more right foot strikes in 15 seconds is the goal). Cool down 5-10 minutes.

Ken Nicodemus
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Fit Stop Human Performance Lab

Using endurance training concepts to promote optimal health and fitness.

Our services include; Online Coaching, Cardio-Metabolic Exercise Testing (VO2 Max, AT) to identify training zones according to your ventilatory threshold or lactate threshold, and hydrostatic weighing for "gold standard" body fat testing & health risk screening.