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Half Marathon Quality Specific Race to the Finish Line


Kristen Codish

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10 Weeks

Plan Specs

running half marathon

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Plan Description

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)


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:45 hrs 1:10 hrs
1:17 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:45 hrs 1:10 hrs
1:17 hrs 1:00 hrs
—— ——

Training Load By Week

Kristen Thomas

Sport Speed Lab

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 $85

Clinics for beginner and intermediate adults starting at $55

One-on-One work with youth athletes packages starting at $85

Endurance Training Camps starting at $300

Sample Day 1

Runner Strength Exercises

Sample Day 1

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


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

Sample Day 2

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

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

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


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.

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