Heart + Sole Half Marathon, Level 1
Author
Train Like a Mother Club
Length
20 Weeks
Typical Week
2 Day Off, 4 Run, 2 Strength, 1 X-Train
Longest Workout
13.1 miles
Plan Specs
running
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Stats
Sample Day 1
Complete an endurance run for the prescribed time to improve your aerobic fitness. For the full workout, stay firmly in Zones 1-2, which may initially require more walking than you’re used to. That’s ok! If you find yourself in Zone 3, slow down or walk until you’re back to Zone 1, then pick it up (sloooooowly) again.
Sample Day 1
Head to the Train Like a Mother Channel on YouTube, find the appropriate circuit and squat along! If you can complete the whole video (two sets of the moves), great! If you’re squeezed for time, definitely get in one set.
Sample Day 2
Do something other than running for the prescribed time.
You can ride a bike, elliptical, swim, walk, hike, take a strength class or a more intense yoga class (like power or hot styles). You can easily go up to 60 minutes on an XT day, even if the prescribed duration is lower.
Classes like Orange Theory, HIIT, spinning, Cross Fit are like a high-intensity run in Zones 4-5. They don’t really have a place in this program, but if you must do it, sub them in for your runs that involve hills, intervals, or tempo.
Heart rate is very sport specific, so your running heart rate won’t correlate easily to cross-training; that said, tune into your effort and keep it low to moderate to aid your base-building.
If you’re a runner who is consistently injury-free and you’d like to run on XT days, you can, but keep it firmly in Zones 1-2.
Sample Day 3
Keep the first half of the run steady, hanging in Zones 1–2.
During the second half, insert Strides (ST) for the prescribed reps + time.
Finish with at least 5 minutes of easy, Stride- free running.
For this workout, run in Zones 1-2 for 15 minutes. Then, over the next 10 minutes, insert Strides of 12 seconds each. Go easy for at least 5 minutes to finish things up.
Sample Day 5
While you run in Zones 1-2, focus on one aspect of your Form. You don’t have to white knuckle your mind for the duration of the run. Instead, focus on one form point for 5 x 1 minute, mixed in randomly during your run
Sample Day 5
Head to the Train Like a Mother Channel on YouTube, find the appropriate circuit and squat along! If you can complete the whole video (two sets of the moves), great! If you’re squeezed for time, definitely get in one set.
Sample Day 6
Complete an endurance run for the prescribed time to improve your aerobic fitness. For the full workout, stay firmly in Zones 1-2, which may initially require more walking than you’re used to. That’s ok! If you find yourself in Zone 3, slow down or walk until you’re back to Zone 1, then pick it up (sloooooowly) again.