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Running - Half Marathon Plan w/ core/strength training - 16 weeks

Author

Maria Simone

All plans by this Coach
No Ratings

Length

16 Weeks

Plan Specs

running half marathon intermediate hr based strength

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan is a great match for intermediate to advanced runners who are looking to increase strength and endurance for the half marathon--without spending all of their time training. The plan begins with 2.5 hours of training, and peaks at 6 hours of training. Runners should be able to run 45-60 minutes continuously before starting this plan.
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The schedule takes a periodized approach to developing the training sessions, and primarily uses heart rate to gauge intensity. Some speed sessions are based on pace. Heart rate monitors are used to gauge zones. However, rate of perceived exertion could also be used.
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Included in the schedule are 3-4x weekly strength or core sessions geared toward running performance. Equipment required for these is minimal: light hand weights (5-15 pounds), a swiss/stability ball, and a resistance band. All of these sessions can be done in the privacy of your own home. Exercise descriptions include links to video tutorials.
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The first week of the plan includes a 5k time trial assessment, which will be used to set heart rate zones and pace estimates (instructions and HR zone calculator included for how to do this).
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This plan does not come with regular coach correspondence. However, anyone who purchases the plan may have a one-time email consult - maria@nolimitsendurance.com. I recommend you take the time to review the entire plan and take note of any questions you have. Then, email them to maximize this correspondence. If you'd like a phone or video consult, you get 20% off the current rate.

Athletes who purchase this plan receive a 10% discount to join our #NLECrew, the team for endurance athletes with no limits! Visit #NLECrew for details or to sign up.

Upon purchase of the plan, you can email Maria for the code to get your club discount.

For more information about No Limits Endurance Coaching, please visit our website at www.NoLimitsEndurance.com


Join us on Facebook and let us know how the training goes and how the race goes!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:32 hrs 1:45 hrs
0:59 hrs 0:49 hrs
0:07 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
3:32 hrs 1:45 hrs
0:59 hrs 0:49 hrs
0:07 hrs 0:45 hrs

Training Load By Week


Maria Simone

No Limits Endurance Coaching

What's your big dream - you know the one that makes you feel scared AND excited? Yup, that one. Whether your dream is about a first time or a fast time, I can help! I have 10 years of experience helping athletes make their dreams a reality.

No Limits offers a strong community, focusing on the training needs of busy age-group endurance athletes of all levels. We offer remote one-to-one coaching, local one-to-one coaching, training plans, group training, training camps, & video analysis.

Sample Day 1

0:40:00
Steady Base Run w/ drills

WARM UP
Light cardio warm up, such as walk/jog or core work. Dynamic stretches. (Click paperclip icon for list of stretches.)

Complete 2 x 30 seconds, with 30 seconds rest of each drill.
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MAIN
Run 30 minutes at a steady, zone 2 effort.
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AFTER
Stretch

Sample Day 1

0:15:00
15 Minute Core Challenge #1

Do this workout as a circuit, either 1) 10-30 repetitions, or - 2) spending 50-55 seconds per exercise - With either option, take 5-10 seconds to switch exercises. - Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds. - The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity. - *The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

Sample Day 3

0:40:00
Steady base run

WARM UP Light cardio warm up, such as walk/jog or core work. Dynamic stretches. --- MAIN Run at a steady, zone 2 effort. Think about building from the bottom to the top end of this range over of the duration of the run. --- AFTER Stretch

Sample Day 3

0:19:59
Lower body stabilizers

Do this workout as a circuit, either 1) 10-30 repetitions, or - 2) spending 50-55 seconds per exercise - With either option, take 5-10 seconds to switch exercises. - Complete one set of each exercise continuously to complete one round. Complete a total of 3 rounds. - The level you choose depends upon your ability to complete the repetitions with perfect form. Do not compromise form for quantitity. - *The number of repetitions is based upon your fitness and your ability to maintain perfect form for the duration. It is better to do less repetitions with perfect form, than more with improper form.

Sample Day 4

0:35:00
Easy Run

WARM UP
Light cardio warm up, such as walk/jog or core work. Dynamic stretches.

MAIN
Easy run, zone 1 effort.

AFTER
Stretch

Sample Day 8

0:45:00
Steady Base Run w/ drills

WARM UP
Light cardio warm up, such as walk/jog or core work. Dynamic stretches.
Complete 2 x 30 seconds, with 30 seconds rest of each drill.
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MAIN
Run 45 minutes at a steady, zone 2 effort.
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AFTER
Stretch

Sample Day 8

0:30:00
At Home DB Circuit 1.1

Complete 3 x 15-20 repetitions of each exercise. - To increase the intensity, you may do these as a circuit, moving from one exercise to the next, completing each exercise for one round, then do three rounds. Or, insert 30 seconds rest between each set, completing all three sets of one exercise before moving on to the next. - Use dumbbells for weight.

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