MRD - 1/2 Marathon Plan - Moderate - 8 hour Max Week -12 Weeks

Average Weekly Training Hours 05:42
Training Load By Week
Average Weekly Training Hours 05:42
Training Load By Week

This plan is designed for those who are coming into their training with a little bit of running experience and are looking to step it up from a basic plan to one that will give them the best possible chance at a great half marathon result in 12 weeks time. The maximum training week is only a little under 8 hours in duration. This plan is managable for most seasoned runners, even those with limited time for training.

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

There is a nice combination of both endurance based sessions as well as some great speed sessions each week in this plan. With this plan we really step it up from the beginner plan in order to get some real traction bringing down your times in preperation for 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 or to look at customising your plan more 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.
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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
0:45:00
Short Run - 4x5min @ Z3-Z4 -45min

W/U 10-15min Easy warm up with 3-4 x 1min building up to zone 4 effort and then back down to zone 2 effort. Make sure the body is well warmed up before we start our main sets. . Main Set 4 x 5min @ upper zone 3 lower zone 4 with 2min easy recovery run between sets. Remember to keep your heart rate below threshold during the set. Remember good form and if you can run on a soft surface, that would be great. . W/D with left over time at zone 2 effort, once again on a soft surface if possible. . The main goal of this workout is to build aerobic function at race pace intensity. It will also force you to run with greater mechanical efficency.

Sample Day 3
0:34:59
Run - Recovery Type - Z2 - 35min

W/U 15-20min easy + drills (make sure drills are focused towards your identified weaknesses.) . Main Set: Mixed Terrain @ Z2 effort, see LT chart for Pace or Heart Rate informtion. . Soft Surface if possible, Mixed Terrain

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.
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www.v-endurance.com
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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
0:45:00
Run - 5x3min @ Z3-Z4 -45min

W/U 10-15min Easy warm up with 3-4 x 1min building up to zone 4 effort and then back down to zone 2 effort. Make sure the body is well warmed up before we start our main sets.
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Main Set
5 x 3min @ upper zone 3 lower zone 4 with 2min easy recovery run between sets. Remember to keep your heart rate below threshold during the set. Remember good form and if you can run on a soft surface, that would be great.
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W/D with left over time at zone 2 effort, once again on a soft surface if possible.
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The main goal of this workout is to build aerobic function at race pace intensity. It will also force you to run with greater mechanical efficency.

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 variety 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 6
1:10:00
Long Run - Recovery Type - Z2 - 1:10

W/U 15-20min easy + drills (make sure drills are focused towards your identified weaknesses.) . Main Set: Mixed Terrain @ Z2 effort, see LT chart for Pace or Heart Rate informtion. . Soft Surface if possible, Mixed Terrain