16 week half marathon plan w/ core/strength training. 2.5-6 hrs/week (Intermediate to Advanced)

Average Weekly Training Hours 04:32
Training Load By Week
Average Weekly Training Hours 04:32
Training Load By Week

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. --- 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. ---- 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. --- 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). --- Athletes who purchase this plan also have access to discounted one-to-one consultations (20% off current rate at www.nolimitsendurance.com/services) with the coach to discuss questions, race strategy and fueling, and any other issues of concern as they relate to the plan. These one-to-one consultations can be held via phone or skype (or in person if the athlete is local), and last up to 60 minutes. --- Athletes who purchase this plan may have access to our private Facebook Group. Email maria@nolimitsendurance.com for access. This space offers a place to ask training and racing questions, and get advice from fellow athletes as well as the No Limits Coaches. --- The plan also includes an overview for dynamic stretching, and a HR zone calculator. ---- Join us on Facebook and let us know how the training goes and how the race goes! http://www.facebook.com/nolimitsendurance

Sample Day 2
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.
---
MAIN
Run 30 minutes at a steady, zone 2 effort.
---
AFTER
Stretch

Sample Day 2
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 4
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 4
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 5
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 9
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.
---
MAIN
Run 45 minutes at a steady, zone 2 effort.
---
AFTER
Stretch

Sample Day 9
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.

Maria Simone
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No Limits Endurance Coaching

You dream big. So do we. Our mission is to empower our athletes to dream big, to push the limits of their bodies, and to experience the extraordinary.

We coach athletes of all levels for:

  • Triathlon & running (including ultra)
  • Form
  • Strength
  • Race fueling & pacing
  • Mental skills
  • Goal setting
  • Time management

Let us join you on your journey to find what lies at the edge of your limits.