FS - Half Marathon: 6-months
Author
Ken Nicodemus, MA, CMES
All plans by this CoachLength
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
Sample Day 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
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
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
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
Just a good easy to moderate walk in zone 1 to burn some calories and keep your energy level stable.
Sample Day 8
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
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.