MRD - 1/2 Marathon Plan - Beginner - 6 hour Max Week -12 Weeks

Average Weekly Training Hours 04:27
Training Load By Week
Average Weekly Training Hours 04:27
Training Load By Week

This plan is designed for those who are new to running but are looking to prepare for their first half-marathon. The maximum training week is only a little over 6 hours in duration, making it managable for most athletes. Even those with limited time for training.

The traditional easy/recovery days in this plan are Monday and Friday with the key quality sessions being Tuesdays and Saturdays.

There is a nice combination of both endurance-based sessions as well as some great speed sessions to ensure that you are well balanced as an athlete come race day.

All workouts are designed based on training zones which are customized to each individual runner. Information about how to use these training zones as well as other information regarding running form and testing can be accessed through the following link:

Athlete Field Based Testing - Webinar

Access Password: running

You can access it following the link below:

https://vanguardtriathlon.webex.com/vanguardtriathlon/lsr.php?RCID=0057fcefade2333ce8fb4c9930826d75

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Running Mechanics - Video Analysis Session - Webinar

Access Password: runbetter

You can access it following the link below:

https://vanguardtriathlon.webex.com/vanguardtriathlon/lsr.php?RCID=ac582dbcc9ee0735fb5bb1be7109abb7

For more information please contact us directly at info@v-tri.com

Sample Day 2
0:19:59
Core Strength Session

If you understand core training feel free to pick your own combination of core exercises or to join a pilates class.
.
If you are unable to do this or you would like to add some veriety to your core program you can sign up to our membership area on the top right corner of our home page www.v-endurance.com for more than 20 different core exercises.

Sample Day 2
0:30:00
Running Easy 30min

Running Easy -
.
W/U 5-10min Easy with stride outs + dynamic stretching.
.
Main Set:
.
20min walk/run at what ever pace you can handle that is at an Easy/Mod Pace = to zone 3 see or "training zones part 1&2 for more details
.
http://vanguardendurance.com/training-zones-part-1/

Sample Day 3
0:19:59
Stretching / Flexibility

It is important that as you begin to work on your running that you learn to stretch between workouts, if you are unsure of way what to do look into joining a yoga class. You can also find links to good books and other material on our website.
.
www.v-endurance.com
.
If you maintain good flexibility through key areas of the body it will allow you to run faster and will create less fatigue. Please keep in mind that static stretching while good between workouts is not suitable pre workouts. Pre workout you should look towards dynamic stretching instead.

Sample Day 4
0:40:00
Running Easy 40min

Running Easy -
.
W/U 5-10min Easy with stride outs + dynamic stretching.
.
Main Set:
.
20min walk/run at what ever pace you can handle that is at an Easy/Mod Pace = to zone 3 see or "training zones part 1&2 for more details
.
http://vanguardendurance.com/training-zones-part-1/

Sample Day 6
0:45:00
Easy Run Session

Warm Up - (W/U) Easy 10min walking or running

Main Set:
Easy 45min running session, soft surface if possible, focus on good form and smooth running.

Warm down - (W/D) with left over time.

Sample Day 6
0:19:59
Core Strength Session

If you understand core training feel free to pick your own combination of core exercises or to join a pilates class.
.
If you are unable to do this or you would like to add some veriety to your core program you can sign up to our membership area on the top right corner of our home page www.v-endurance.com for more than 20 different core exercises.

Sample Day 7
0:19:59
Stretching / Flexibility

It is important that as you begin to work on your running that you learn to stretch between workouts, if you are unsure of way what to do look into joining a yoga class. You can also find links to good books and other material on our website.
.
www.v-endurance.com
.
If you maintain good flexibility through key areas of the body it will allow you to run faster and will create less fatigue. Please keep in mind that static stretching while good between workouts is not suitable pre workouts. Pre workout you should look towards dynamic stretching instead.