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16-Week 13.1 Training Plan (time-based)

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16-Week 13.1 Training Plan (time-based)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Kevin Portmann

All plans by this Coach

Length

16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Each workout is built to be automatically downloaded onto the athlete's Garmin watch. Sync your watch and follow the instructions! It's that simple!

This is a 16-week time-based plan designed to help runners train for a half marathon. Athletes who are looking for a plan to get them the start line confident and fit, and to the finish line strong will see value with this 16-week (4 months) build to race day.

The program is designed in 4 phases: base, build, peak, and taper.

The base phase consists of high volume and low intensity runs to prepare the body for the more strenuous runs.

The build phase will have a mix of aerobic/endurance runs and speed sessions to develop speed, and run efficiency.

The peak phase will consist mostly of aerobic and strength sessions. The strength sessions will be run specific and will help the athlete develop resilience and dial-in his/her marathon pacing goal. This phase will be the most demanding physically and mentally.

Taper, the last phase. is designed to reduce training load and intensity and focus on active recovery to make sure the body is 100% on race day. During that time, the athlete may feel sluggish and more fatigued as the body transitions from heavy training load to lighter volume.

The athlete will start with 2+ hours of running in their first week, and will progressively ramp up to reach 8 hours at the peak of their training.

This plan will help the athlete train methodically and progressively to prime them for their event, with a balanced approach including aerobic, recovery, speed, tempo, and long runs.

The athlete understands that he/she is using this plan at his/her own risks.

The athlete should consult with his/her general practician prior to starting his/her training. Kevin Portmann Coaching is not responsible for ensuring that the athlete has been cleared by a General Practician, nor is Kevin Portmann Coaching responsible for ensuring that the plan fits the athlete's fitness abilities. Kevin Portmann Coaching is not responsible for any injuries or any health issues associated with the use of this training plan.

How it Works

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Workout and Analyze

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:44:00 01:43:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:44:00 01:43:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Kevin Portmann

Kevin Portmann Coaching

A long distance professional triathlete, Kevin is helping athletes of all abilities reaching their goals in the endurance sports world. Kevin offers individualized coaching programs along with triathlon training camps in San Diego, CA. Training plans and frequency of communication, adjustments, testing, race selection and race strategy, and so on are tailored to the athlete's needs and availability.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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