Half Marathon Quality Specific Race to the Finish Line

Average Weekly Training Hours 04:03
Training Load By Week
Average Weekly Training Hours 04:03
Training Load By Week

10k experience required Must be at least 16 years old Schedule written for running only Have a specific finish time in mind High intensity speed work included (higher risk for injuries)

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
0:40:00
4mi
2 mile tempo run (40min Run)

WU .75 mile recovery and steady state zones MS 1 mile tempo zone .25 steady state zone 1 mile tempo zone .25 steady CD .75 mile recovery and steady state zones

Sample Day 2
0:30:00
3mi
Recovery

Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

Sample Day 2
0:04:59
Strides, 4-5, relax

Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.

Sample Day 3
0:30:00
Speed Work

Time Trial: Warm up well for 5-10 minutes. Run 2 miles as fast as you can consistently maintain. Cool Down for 5-10 minutes.

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 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.

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