Portsmouth Half Marathon Training Plan (12 weeks)

Average Weekly Training Hours 05:56
Training Load By Week
Average Weekly Training Hours 05:56
Training Load By Week

This plan is designed for an novice to advanced runner that runs 20-30 miles a week with a long run of 8+ miles already. If you are using a heart rate monitor or use pacing zones this plan is for you. This year this plan starts on Monday August 22nd 2016.

Sample Day 1
0:30:00
Hip Rotation Routine

Attachment is on the paper clip. for the strength part only use body weight

Sample Day 2
0:45:00
50% in heart rate zone 2.

Run on a flat to gently rolling course. Get at least 50% of run time with heart rate in zone 2. Avoid zone 3-5 heart rates.

Sample Day 2
0:10:00
Active Release Stretch

Go to www.shawncrotto.com for Active Release stretch before and after workouts. or go to: https://youtu.be/eWDhwmRrfRg

Sample Day 3
0:45:00
Check cadence

On soft surface. Heart rate zone 1-2 only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 3
0:10:00
Foam Roll

Sample Day 4
0:30:00
Ball Work Exercises for hips.

Sample Day 4
0:30:00
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence.

Shawn Crotto
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Shawn Crotto Training

As a Trainer and a Coach Shawn has helped many athletes get in shape and reach their goals. He has coached beginners to high level Olympic athletes. He is an accomplished triathlete with over 15 years of experience and the knowledge required to help others reach their goals. His focus is on Endurance/Triathlon Coaching and Personal Training. Whether you are looking to get back in shape or finish an Ironman, Shawn will help you to define your goals.