RnR 13 Race to the finish line half marathon program

Average Weekly Training Hours 01:17
Training Load By Week
Average Weekly Training Hours 01:17
Training Load By Week

10k experience required Half Marathon experience recommended Must be 16+ years old Schedule written for running only Have a specific finish time in mind High intensity speed work included* *higher risk for injuries

Sample Day 2
0.62mi
#2Cruise Intervals

Cruise Intervals (CI) Run at 10k pace to promote the ability to sustain pace and run while tired. For 10'/mile pace (2:11:06 finish) practice at 7:07 (1200) 4:45 (800); for 9' (1:57:59) 6:24 (1200) 4:16 (800); for 8' (1:44:52) 5:42 (1200) 3:48 (800).

Sample Day 2
0.75mi
#1 HM Pace Intervals

Pace Intervals (PI) Working at you half marathon goal pace. This will help establish where you should be race day.

Sample Day 2
0.5mi
#3 Speed Intervals

Speed Intervals (SI) Run at 5k pace to promote relaxed speed. This will help you run at your slower half marathon pace more comfortably. For 10'/mile pace (2:11:06 finish) practice at 4:30 (800) 2:15 (400) 1:07 (200); for 9' (1:57:59) 4:04 (800) 2:02 (400) 1:01 (200); for 8' (1:44:52) 3:37 (800) 1:48 (400) 0:54 (200).

Sample Day 2
0:30:00
TTT Functional Strength Training

Functional strength training is about doing movements that will relate to movements you will do during your endurance work-outs. It particularly works the stabalizing and core muscles .

Sample Day 3
3mi
Strides, 4-5, relax

Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down. Jog easily to finish up rest of mileage.

Sample Day 4
0.25mi
Strides, 4, relax

Strides. Warm up. Then 4x100m fast on soft, gentle surface. Approximately 400m race pace. Not all out. Relax. Walk back to start point during each recovery. Zone 1 cool down.

Sample Day 4
0:40:00
HM Pace Interval Run 1x2

Warm up for 10 - 15 minutes in your warm up to steady state heart rate zone. Then run 1 x 2 mile intervals at your half marathon goal pace. Take .5 mile recovery in your warm up / recovery heart rate zone between the intervals. Cool down for 10' and do some light stretching.

Kristen Codish
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Triple Threat Tough

Beginner Adult and Youth Athletes. Triathlon coach specializing in swimming.

Endurance Sport Coaching starting at $225/month

Private Coaching Sessions in swim, bike, run, strength starting at $75

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One-on-One work with youth athletes packages starting at $75

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