Finish Strong - Half Marathon: 6-months

Average Weekly Training Hours 05:56
Training Load By Week
Average Weekly Training Hours 05:56
Training Load By Week

This 24-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 a running program in order to achieve the goal of finishing strong in 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 before starting the program.

Sample Day 1
0:05:00
NOTE: This Motion Prep routine should be included prior to any of the following workouts

Motion Prep 1: Active motion warm-up with movement specific to your workout activity. See https://drive.google.com/file/d/0B639_98Ql3-3MUtIbm5RcDFGYVU/edit?usp=sharing
or
http://www.ptonthenet.com/cap/capview.aspx?E=1&P=ODY5NjMzIEtwSkMrQXhxSUQ4VDZOL3NNSEhhQ1E9PQ==

Sample Day 1
0:30:00
27.4TSS
Jog 3, walk 2

Walk to jog interval workout: WU for 5 minutes walking. Then Jog 2 minute in zone 2, walk 3 minutes in zone 1. Repeat 4 times. Continually check your form; CD: 5 minutes. walking

Sample Day 1
0:20:00
AA Strength 1 (runner)

Anatomical Adaptation: After you are warmed up do 1 set of a basic whole body strength workout. The focus should be on proper form but resistance should be very light. Do 10-12 reps at approximately your 20-25 rep max.
1. https://drive.google.com/open?id=0B639_98Ql3-3MnpES01XSVRvd00
2. https://drive.google.com/open?id=0B639_98Ql3-3VFlVQ2I5dEJ3OXc

Sample Day 2
0:30:00
X-train workout 1

Do other cardio exercise (e.g., elliptical, row, swim, walk, stairclimb, etc.). wu: 5 min. easy, then exeercise in one or several training modes for 20 min. Learn and practice good form. cd: 5 min.

Sample Day 2
0:15:00
Core/Stretch 1

Basic Core Exercise circuit: 1-2 minutes each exercise. Go thru the circuit 1-2 times. Include level appropriate: bridges, dead bug, superman, plank and rotation exercises. Two options:
1.
https://drive.google.com/file/d/0B639_98Ql3-3SDgzYnBDX0FFTXM/edit?usp=sharing
2.
https://drive.google.com/file/d/0B639_98Ql3-3UVk3bVlXTGRhVHM/edit?usp=sharing

Sample Day 3
0:25:00
10.8TSS
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 3
0:15:00
Runner Stretches

Best not to stretch prior to your run. Motion prep exercises are the better choice. Spend 30-90 seconds for each exercise. Light progressive stretching is preferred - avoid bouncy (ballistic) stretching. https://drive.google.com/open?id=0B639_98Ql3-3UGdFM0tCcUtZWjA

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.