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.
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
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.
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
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:
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.
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.
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