Novice San Francisco 1/2 Marathon Training

This 28 Week Plan is designed for the Novice Runner (someone who has never run a 1/2 marathon before, or never run more than 3 miles consistently). Based on time and Heart Rate. HR Zones (as used in this program) are based on Max HR. Z1 (lo aerobic): 65% - 74% Z2 (hi aerobic): 75%-85% Z3: (Avoid this Zone!): 85%-89% Z4: 90% - 95% You can estimate your maximum HR by using the formula: 220 Minus Your Age. "Long Runs" are on Sundays, and should be done without stopping to walk - keeping the HR in Z1-Z2.

Get the latest news

Join Us