Half Marathon Quality Specific Run/Walk Plan

Average Weekly Training Hours 03:29
Training Load By Week
Average Weekly Training Hours 03:29
Training Load By Week

5k and/or 10k experience recommended Must be at least 12 years old Schedule written with run/walk ratios

Sample Day 1
0:25:00
Runner Strength Exercises

http://www.youtube.com/watch?v=VxQ8Zb51xSw
http://www.youtube.com/watch?v=FG2-pc97O60

Sample Day 1
2.5mi
Steady Aerobic Run/Walk Work-out

Base building. This work-out builds slow twitch muscle fibers which are necessary for endurance sports. When you finish this work-out you should feel like you could do it all over again.

Sample Day 2
0:37:00
2mi
Steady walk

Steady walk at low HR zone. Easy pace.

Sample Day 3
1:00:00
TTT Core1

Click on paper clip in upper right corner to see exercises. Start with 10 reps and do 2 times through. Once comfortable with all exercises increase to 17 reps, then increase to 3 times through.

Sample Day 3
0:30:00
Speed Work

Time Trial: Warm up well for 5-10 minutes. Walk/Run 1 mile as fast as you can consistently maintain. Cool Down for 5-10 minutes.

Sample Day 4
0:19:59
Stretching

It is necessary to keep the body limber and flexible. Stretching should be done after warming the body up with cardio work. It should never be done before an endurance work-out as it weakens the muscles.

Sample Day 5
0:30:00
Steady walk

Steady walk.

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

Clinics for beginner and intermediate adults starting at $55

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

Endurance Training Camps starting at $300