2017 NYC Half Marathon - Couch to Half Marathon - Official Plan for Children's Tumor Foundation


The Official Training Plan for the Children's Tumor Foundation NF Endurance Team.

Designed for:
individuals who are active but don't really consider themselves a runner. This plan will gradually increase your training in order for you to get to your race healthy and injury free.

Created by: Exercise Physiologist & Coach Joan Scrivanich who earned her Master’s Degree in Exercise Physiology from the Ivy League university Columbia University in New York City. She holds coaching certifications from USA Triathlon, IRONMAN, USA Track & Field, and National Strength & Conditioning Association.
Joan has been an endurance athlete for over 25 years. She had the privilege of competing at a competitive division I college in both cross country and track and has experience training & racing for everything from the Mile to the Marathon and Sprint Triathlons to the Ironman.

What's included: A document explaining effort/zones/intensity levels is included for reference as well as links within the workouts for more training information. E-mail support is also available to answer your questions regarding the plan.
You will get in all your key running workouts while supplementing your training with two cross training days a week to keep you balanced and in order to get to your half marathon fit, healthy, and ready to run your best. It includes strength training, days off, and active recovery days.

Before starting:The plan starts with run/walk workouts, then to run-only workouts. If you feel you still need walk breaks, they can easily be taken during the recovery periods indicated. You should be able to comfortably run/walk for 30 minutes before starting this plan.  The weekly volume of the plan starts at 3:00 for the first week and peaks at 5:45.

Questions? E-mail Coach Joan at info@RiseEndurance.com or visit her at RiseEndurance.com

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I look forward to helping you reach your potential.
Happy Running!

USA Triathlon Certified CoachUSA Track & Field certified coachIronman Certified CoachCertified Strength & Conditioning SpecialistNSCA-Certified Personal TrainerTrainingPeaks Certified Coach

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