Running - Half Marathon Plan w/ core/strength training - 16 weeks
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).
This plan does not come with regular coach correspondence. However, anyone who purchases the plan may have a one-time email consult - firstname.lastname@example.org. 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
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