Summer Sizzle Half Marathon Program
Author: Stephanie Holbrook
Length: 12 Weeks
Tags: running, half marathon, beginner, intermediate, masters, weightloss, multi day, hr based, tss based, strength
Typical Week: 4 Run, 2 Strength, 1 Day Off
Longest Workout:
13.1 miles
Author: Stephanie Holbrook
Length: 12 Weeks
Tags: running, half marathon, beginner, intermediate, masters, weightloss, multi day, hr based, tss based, strength
Typical Week: 4 Run, 2 Strength, 1 Day Off
Longest Workout:
13.1 miles
Summer Sizzle Half Marathon Program
Quick Start Guide to
Training the Body and the Mind!
Feel Good In Your Own Skin!
Program Includes...
- Supercharge the body with a 12 week detailed training plan
- Fat Burning Nutrtion Guide
- Build In Modifications to Fit YOU
- Daily Running Meditations
- Ongoing Support
FREQUENTLY ASKED QUESTIONS
How does the program work?
The secret to the success of the Summer Sizzle Quick Start Program training program for women lies in the scientifically proven Optimized Fat Metabolism program. The Optimized Fat Metabolism (OFM) program uses the latest research in fat metabolism, training, and neuroscience to uncover your authentic self. Don’t miss out on this 12-week program that is specially designed to fit into the busy life of every frustrated and stressed woman.
Who is Summer Sizzle Quick Start Program For?
Summer Sizzle Quick Start Program is for women from any walk of life who is are ready to train to see the health benefits of reducing stress, feeling serene and fulfilled by following this this step by step training, nutrition and meditation plan. The program is designed to promote a healthy body, mind, and spirit. If you want to cross the finish line as the best version of yourself, then Summer Sizzle Quick Start Program may be a great fit for you.
What does a typical week look like on the program?
The Summer Sizzle Quick Start Program is accessible online or through the TrainingPeaks app. There are weekly question and answer webinars that cover your questions and include information about nutrition, stress, sleep, time management, hormones, and much more. During the program, you will build up to a 10-mile-long run.
A typical week consists of 4 run and 2 strength workouts. The program includes daily meditations and weekly mind/body worksheets. A heart rate monitor is recommended monitor is recommended in conjunction with perceived effort, but a heart rate monitor is not required.
Please note: This plan starts any time so pick your start day 12 weeks before your target race day (week one is race week). This plan version assumes your target marathon race is on a Saturday.
What if I don’t like the program?
That's an easy one. Listen, if you are not completely satisfied with this program or your experience for any reason whatsoever simply send us an email 60 days of your purchase and you will be issued a no-questions asked 100% refund within 48 hours.
What support resources do you offer Summer Sizzle Quick Start clients?
We offer you 24/7 customer support via our email help desk at coach@stephanieholbrookfitness.com. Also, you may call and speak to coach Stephanie at (623) 910-1711. And in addition, you will also receive access to our customer only closed Facebook group where you may receive real time advice and support from other Summer Sizzle Quick Start participants. With the Summer Sizzle Quick Start Program, we never want you to feel alone and we do everything we can to make sure you're fully supported every step of the way with this program.
A Baseline MAF Test is a starting measurement. We will do another MAF Test next month to determine the level improvement that you are making.
To perform the test, you must first obtain your maximum aerobic heart rate with the help of the 180 Formula. While working out at that heart rate, determine your walking, jogging or running pace—the time that it takes you to cover a certain distance—in minutes per mile, cycling speed in miles per hour, or repetitions (such as laps in a pool over time), and make a note of it. This is the parameter you will test for improvement later on.
https://philmaffetone.com/maf-test/
Pick relatively flat course, track or treadmill.
Warm-up 20 minutes
Reset timer/Garmin
For 3 Miles keep HR at MAF HR .
Record the times and record each mile.
Stop and Reset Timer;
Cool Down for 10 minutes
Warm-up on Cardio Equipment or outside for 10 minutes.
Circuit: 5 x5
Cable Pull
https://www.youtube.com/watch?v=HQYIs_kqge0
Dips
https://www.youtube.com/watch?v=5y7sPW0-sno
Split Squat
https://www.youtube.com/watch?v=r1jukGZPnZI
Floor Work:
2 x
10 x 5 seconds Prone Cobra
https://www.youtube.com/watch?v=2Z7uGBbsvf8
15 Crunches
https://www.youtube.com/watch?v=MKmrqcoCZ-M
10 minutes warm-up. Gradually raise your heart rate to MAF HR zone.
On a very hilly course try to keep HR in MAF HR Zones within 10 BPM
Good form. Quick cadence.
Warm-up on Cardio Equipment or outside for 10 minutes.
Circuit: 4 x 12
Deadlifts
https://www.youtube.com/watch?v=lJ3QwaXNJfw
Reverse Lat Pull-down
https://www.youtube.com/watch?v=apzFTbsm7HU
Dumbbell Thrusters
https://www.youtube.com/watch?v=-rHJkjHUbmo
Floor Work:
2 x
10 x 3 seconds Supermans
https://www.youtube.com/watch?v=z6PJMT2y8GQ
10 x Oblique (each side)
https://www.youtube.com/watch?v=pddWTcUo5aI
4-5 mile Relaxed Pace MAF HR Long Run
Warm-up on Cardio Equipment or outside for 10 minutes.
Circuit: 3 x 20
Squats (depending on your femur - you may need to adjust your feet)
https://www.youtube.com/watch?v=Dy28eq2PjcM
Upright Cable Row
https://www.youtube.com/watch?v=GTOn4JiBWCQ
Dumbbell Bench Press
https://www.youtube.com/watch?v=VmB1G1K7v94
Floor Work:
2x
20 x Plank Push Up (start with weaker side)
https://www.youtube.com/watch?v=yy6VSYBqrtA
20 x Dead Bug
https://www.youtube.com/watch?v=8NBNM8haZx0
10 x Clamshell (each leg)
https://www.youtube.com/watch?v=EG5_gXcfozw
Run in MAF HR https://philmaffetone.com/180-formula/
Flat to gently rolling. Continually check form. Quick cadence (88+ rpm).
Flat foot strike with weight on ball of foot (not toes). Foot paws back just before foot strike.
Coach Stephanie specializes in Periodized Nutrition. Your nutrition should match your training. She uses the latest science in a low carbohydrate/ketogenic diets, keto adaptation, and fat adaptation, to optimize an athlete’s health and performance. She offers a comprehensive program that focuses on all aspects of health including mindset, stress, nutrition, sleep, and movement.