Description
Running: Half Marathon, Beginner: 2.75 to 4.5 or 5.5 hrs/wk
Author: Gale Bernhardt
14 weeks - $54.95 (There is a 10% discount when ordering from Gale Bernhardt’s website.)
Total Hours: 55
This 14-Week training plan is for the runner looking to step-up to a new distance and successfully complete a 13.1-mile event. Personal speed records will come at another race. The beginner plan is written for athletes intending to run, or run and walk, the event at a pace between 12 and 16 minutes per mile (finish time at 2:37 to 3:30). If you use the training plan “as is”, it is a 14-week program. The first week of the plan has you running three or four days. One day is a 20-minute run, the second day is a 30-minute run, the third day is your “long run” at 30 to 45 minutes and the optional fourth run day is 20-minutes long. The plan helps you progress to a long run between 2:15 to 2:30 in Week 10.
The plan is laid out with a form run on Tuesday, an optional easy bike ride on Wednesday, a race-pace or endurance run on Thursday, a long run on Saturday and either a run or a long bike ride on Sunday. What? Why bike rides to prepare for a half-marathon?
In coaching multisport athletes I found cycling can be used to prepare people to run long distances without the joint-pounding stress that running creates. In the case you don’t have a bike or don’t want to use cycling to train for this event, there is a run scheduled in the plan for you to use on Sunday. So, all Wednesday bike rides are optional for everyone and the Sunday workout is a long bike OR a run, but not both.
Training plan hours range from 2:45 to 4:30 (running only) to 5:30 (with cycling)
Q – What do I get with a training plan?
A – After purchase, you will receive an email with instructions on how to download and access your training plan. Your plan will be available in your own private online training log account. You will enjoy the following benefits and more:
- Daily e-mails with your next workout keep you on track
- Create your own routes or search the library of routes for tracking your workouts
- Map, graph and share workouts with your friends by e-mail, Facebook and view in Google Maps or Google Earth
- Upload workouts from one of more than 80 training devices (Garmin, Suunto, Timex, Polar, more) or easily record your workouts manually
- Track your fitness and gain confidence
- Complete nutrition tracking to monitor your diet
- Get support and answers on a message board specific to your plan and access to more message boards
Q – What if I don’t like the plan once I’ve seen it?
A – Because discounted plans are offered through this site and a coding system, no refunds are allowed. If you are worried about wanting or needing a refund, you can forgo the discount and purchase the plan directly from the TrainingPeaks website. Refunds for training plans are offered for a limited time after purchase. You can find this training plan on that site by following this link.
Sample workouts:
Workout #1 : Day Off
Planned Time: 0:00:00
Relax
Workout #2 : Run
Planned Time: 0:20:00
Warm-up ~ 10 min, then 5 x 10 sec accelerations (50 sec EZ jog RI), Cool down.
Workout #3 : Bike
Planned Time: 0:30:00
Ride in Zones 1-2 on a mostly flat course at 90+ rpm. If unable to go 90+, coast and recover, before beginning again.
Workout #4 : Run
Planned Time: 0:30:00
Run mostly in Zones 1-2 on a mostly flat course.
Workout #5 : Day Off
Planned Time: 0:00:00
Relax
Workout #6 : Run
Planned Time: 0:30:00
Run in Zones 1-2 on a mostly flat course.
Workout #7 : Run
Planned Time: 0:20:00
On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).
Workout #8 : Bike
Planned Time: 0:30:00
Ride primarily at 1-2 zones on a rolling course.
Workout #9 : Run
Planned Time: 0:20:00
Warm-up ~ 10 min, then 5 x 10 sec accelerations (50 sec EZ jog RI), Cool down.
