Welcome to the 12 Week Half Marathon Plan for Advanced Runners. This plan will guide you over the next 12 weeks to help you take your Half Marathon Training to a new level.
There is a little bit of everything in the plan.
For Day one, week one we will start off with a 15 minute warm up followed by 6 x 2 minutes at roughly 5k pace with a 3 minute jog recovery after each rep. 15 minute Cool Down afterwards.
Remember to Stretch as well.
Stretching will not be mentioned in every workout however it is strongly advised you stretch after all of your hard runs and where you can during the week as well.
After 5-10' minute aerobic warm up: Main Set ...Back and Shoulders: (2 sets of each exercise… 10 to 15 reps) 1. Lat Pull Down (If a lat pull down is not available then reverse crunches off of a stability ball or Superman’s) 2. Bent over one arm Row 3. Shoulder Press with Dumbbells 4. Shoulder Rotation using Resistance Bands 2nd Main Set...Chest, Triceps and Biceps: (2 sets of each exercise…10 to 15..reps) 1. Dumbbell Chest Press 2. Push-ups 3. Tricep Rope Pushdown (if rope is not available then close hand push up. It’s a push up where your hands are nearly touching while performing a push up versus having your hands shoulder width apart) 4. Dips off of a Bench 5. Dumbbell Curls 6. Hammer Curls Core: 30 seconds of Crunches, 30 seconds of Side Crunches to the left and then 30 to the right, 30 seconds of Reverse Crunch, 30 Second Plank. REPEAT.
Nothing fancy. Seems like a short run but it's okay. Enjoy it. Treat it as a shake out run.
10 to 15 minute warm up followed by 6 to 8 x 60 seconds on a hill. Grade is between 4 to 8%. Jog down for recovery. 10 to 15 minute cool down
After 5-10' minute aerobic warm up: Main Set:...Chest and Back (Two sets of each. 10 to 15 reps): 1. Dumbbell Chest Press 2. Push-ups on Ball or Bosu 3. TRX Row (If Trx is not available then a standing upright row with a kettlebell or Dumbbell) 4. Reverse Back Crunch over a stability Ball 2nd Main Set...Shoulder, Bi's and Tri's: 1. Dumbbell Press 2. Dumbbell Front Raises 3. One Arm Dumbbell Curls 4. Concentrated Dumbbell Curls 5. Tricep Rope Pushdowns (If rope is not available then kickbacks with a dumbbell) 6. Overhead Dumbbell Extension Core: 30 seconds of Crunches, 30 seconds of Side Crunches to the left and then 30 to the right, 30 seconds of Reverse Crunch, 30 Second Plank. REPEAT.
Aerobic run is simply an easy run with something thrown in. For this run, after first 20 minutes throw in 12 x 30 seconds with 90 second jog recovery. Pace on these are roughly 5k pace. Not super fast but fast. For a good reference, shoot for 40 to 45 left foot plants.
HR Zone 1 for most of run. Enter Zone 2 for last 30 minutes.
Zone 1 is conversational pace. Zone 2 is 5 to 10 beats above Zone 2.