Half Marathon Quality Specific Race to the Finish Line
Author
Kristen Codish
All plans by this CoachLength
10 Weeks
Typical Week
1 Other, 3 Strength, 6 Run, 1 Day Off
Longest Workout
11 miles
Plan Specs
running half marathon
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Summary
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)
Stats
Sample Day 1
http://www.youtube.com/watch?v=VxQ8Zb51xSw
http://www.youtube.com/watch?v=FG2-pc97O60
Sample Day 1
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
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
Sample Day 2
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
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
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
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.