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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

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


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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
3:32 hrs 1:45 hrs
Strengthx4
0:59 hrs 0:49 hrs
X-Trainx1
0:07 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:32 hrs 1:45 hrs
Strength
0:59 hrs 0:49 hrs
X-Train
0:07 hrs 0:45 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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.