Finish Strong - Half Marathon: 6-months

Average Weekly Training Hours 06:12
Training Load By Week
Average Weekly Training Hours 06:12
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 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 before starting the program.

Sample Day 1
0:04:59
Motion Prep 1

Motion Prep 1 warm-up with movement specific to your workout activity. See recommended base 1 routine or the attachment.

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
0:15:00
Core/Stretch 1

Complete 1-2 circuits of the core/stretch routine recommended for base 1 or complete a similar routine of your own. See attached.

Sample Day 2
0:34:59
AA Strength

After you are warmed up do 1 set of AA (anatomical adaptation) strength circuit #1. The focus should be on proper form and easy resistance. Do 10-12 reps at 50-60% of your 1RM. See base 1 strength exercise or attachment.

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
0:04:59
Motion Prep 1

Motion Prep 1: warm-up with movement specific to your workout activity. See recommended base 1 routine or the attachment.

Sample Day 3
0:15:00
Core/Stretch 1

Complete 1-2 circuits of the core/stretch routine recommended for base 1 or complete a similar routine of your own. See attached.

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.