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12 Week Half Marathon (4 Days per week)

Author

Nathan Kark

All plans by this Coach
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Length

12 Weeks

Plan Specs

running half marathon

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

A 12 week minimalist training plan for maximum results! This plan allows athletes to choose a desired race pace and integrate it into strategic workouts to test their abilities and chase their goal on race day.

Plan contains: 2 week Quick Base Phase with select build and recovery training phases, race day taper and pre-race-day primer.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:50 hrs 1:30 hrs
—— ——
0:01 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
2:50 hrs 1:30 hrs
—— ——
0:01 hrs 0:20 hrs

Nathan Kark

T4 Endurance

Coaching packages range from $60 to $325 per month. T4 Endurance also offers a la carte services such as underwater swim stroke analysis, swim lessons, and personal training.

Services:

•Remote and in-person coaching•Evaluation of past training•Training & Nutrition Plans•Group workouts•Team / group coaching rates•Seminars / workshops•Remote and in-person swim stroke analysis / bike fit / transition analysis•Multisport publication

•All distances of triathlon•Swimming•Duathlon•Cycling•Running

Sample Day 1

0:20:00
20 Min - Easy

After warm up run for 20 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.

Sample Day 3

0:30:00
30 Minute Break up

After a warm up, run/walk the following: 2 x (10 minute run (zone 2), with 5 min walk b/t).

Sample Day 5

0:35:00
Run - 35 Minutes (See Description)

After warm up run for 35 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.

Sample Day 6

0:25:00
25 Min Easy

After warm up run for 25 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.

Sample Day 8

0:25:00
25 Min Easy

After warm up run for 25 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.

Sample Day 10

0:35:00
Run - 35 Minutes (See Description)

After warm up run for 35 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.

Sample Day 11

0:25:00
25 Min Easy

After warm up run for 25 min on a flat easy course. Maintain HR zone 2. Nothing above HR zone 3, no 4 or 5.

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