FS - Half Marathon: 6-months

Author

Ken Nicodemus, MA, CMES

All plans by this Coach

Length

27 Weeks

Typical Week

4 Strength, 1 X-Train, 4 Run, 3 Other, 1 Walk

Longest Workout

1:45 hrs

Plan Specs

running half marathon beginner intermediate hr based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

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.

Stats

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

Ken Nicodemus

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.

Back to Plan Details

Sample Day 1

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 1

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 3

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 all out effort. On the recoveries skip 60 times (30 skips each leg alternating). Include walking in recoveries. Perfect form! Cool down in zone 1 for 10 minutes.

Sample Day 5

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 6

1:00:00
Walk easy

Just a good easy to moderate walk in zone 1 to burn some calories and keep your energy level stable.

Sample Day 8

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 8

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.

FS - Half Marathon: 6-months

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