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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)
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)
This 14-Week training plan is for the runner looking to step-up to a new distance and successfully complete a 26.2-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 5:14 to 7:00). If you use the training plan “as is”, it is a 14-week program. Before beginning the plan, you should be capable of running or run/walking four days per week. The description of the first week of the plan should seem easy for you.
The first week of the plan has you running three or four days. Monday is an optional day of walking, Tuesday is a 20-minute run, Wednesday is an optional 30-minute bike ride, Thursday is a 30-minute run, Friday is a day off, Saturday is a 45-minute run and Sunday has two options. On Sunday you can do a run/walk workout or use a bike ride to build endurance. What? Why bike rides to prepare for a 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 hours range from 3:00 to 6:25 (run only) or 7:30 (cycling included)
The first week of the plan has you running three or four days. Monday is an optional day of walking, Tuesday is a 20-minute run, Wednesday is an optional 30-minute bike ride, Thursday is a 30-minute run, Friday is a day off, Saturday is a 45-minute run and Sunday has two options. On Sunday you can do a run/walk workout or use a bike ride to build endurance. What? Why bike rides to prepare for a 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 hours range from 3:00 to 6:25 (run only) or 7:30 (cycling included)
Advanced Marathon Training Plan for Triathletes (24 Weeks), Race Day on Saturday, Starts Anytime
by Krista Schultz, MEd, CSCS 24 weeks $149.00
by Krista Schultz, MEd, CSCS 24 weeks $149.00
When you cross the finish line of a marathon, you’ve accomplished something very, very special.
Especially designed for the intermediate to advanced level age group triathletes, the goal of this 24-week Marathon Training Plan for Triathletes is to set you up for YOUR MARATHON SUCCESS while maintaining a reasonable level of swim and bike sport-specific fitness.
Hand-crafted by USA Triathlon-certified coach and elite triathlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and coaching hundreds of other athletes to success.
A typical week consists of 4 run, 2 swim, 2 bike and 2 strength workouts. During the plan, you will build up to 3 hours running. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort, but a heart rate monitor is not required.
Please note: This plan starts any time so pick your start day 24 weeks before your target race day (week one is race week). This plan version assumes your target marathon race is on a Saturday. If your race is on Sunday, please select our "Race Day on Sunday" plan version.
Purchase of this plan includes our comprehensive ENDURANCEWORKS Training Plan Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.
Prior to using this plan, you should be able to complete the following workouts:
- Swim: 500 meters or yards continuously
- Bike: 1.5 hours continuously
- Run: 30 minutes continuously
Most importantly, purchase of this program includes complimentary email access to Krista Schultz at any time for questions that you may have about this plan.
Questions? Please visit us on the web at enduranceworks.net or email Krista directly at: krista@enduranceworks.net.
Advanced Marathon Training Plan for Triathletes (24 Weeks), Race Day on Sunday, Starts Anytime
by Krista Schultz, MEd, CSCS 24 weeks $149.00
by Krista Schultz, MEd, CSCS 24 weeks $149.00
When you cross the finish line of a marathon, you’ve accomplished something very, very special.
Especially designed for the intermediate to advanced level age group triathletes, the goal of this 24-week Marathon Training Plan for Triathletes is to set you up for YOUR MARATHON SUCCESS while maintaining a reasonable level of swim and bike sport-specific fitness.
Hand-crafted by USA Triathlon-certified coach and elite triathlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and coaching hundreds of other athletes to success.
A typical week consists of 4 run, 2 swim, 2 bike and 2 strength workouts. During the plan, you will build up to 3 hours running. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort, but a heart rate monitor is not required.
Please note: This plan starts any time so pick your start day 24 weeks before your target race day (week one is race week). This plan version assumes your target marathon race is on a Sunday. If your race is on Saturday, please select our "Race Day on Saturday" plan version.
Purchase of this plan includes our comprehensive ENDURANCEWORKS Training Plan Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.
Prior to using this plan, you should be able to complete the following workouts:
- Swim: 500 meters or yards continuously
- Bike: 1.5 hours continuously
- Run: 30 minutes continuously
Most importantly, purchase of this program includes complimentary email access to Krista Schultz at any time for questions that you may have about this plan.
Questions? Please visit us on the web at enduranceworks.net or email Krista directly at: krista@enduranceworks.net.
Half Marathon Training Plan (Novice / Intermediate), 12 Weeks, Race Day on Sunday, Starts Anytime
by Krista Schultz, MEd, CSCS 12 weeks $99.00
by Krista Schultz, MEd, CSCS 12 weeks $99.00
When you cross the finish line of a HALF MARATHON, you’ve accomplished something very special!
Especially designed for the novice to intermediate level runner with a full time job and other commitments, the single goal of this 12-week training plan is to set you up for YOUR HALF MARATHON SUCCESS.
Hand-crafted by USA Triathlon-certified coach and elite endurance athlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and coaching hundreds of other athletes to success.
A typical week consists of 4 run and 2 strength workouts. During the plan, you will build up to 15 mile long run. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort, but a heart rate monitor is not required.
Please note: This plan starts any time so pick your start day 12 weeks before your target race day (week one is race week). This plan version assumes your target marathon race is on a Sunday. If your race is on Saturday, please select our "Race Day on Saturday" plan version.
Purchase of this plan includes our comprehensive ENDURANCEWORKS Run Training Plan Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.
Prior to using this plan, you should be able to run for 30 minutes.
Most importantly, purchase of this program includes complimentary email access to Krista Schultz at any time for questions that you may have about this plan.
Questions? Please visit us on the web at enduranceworks.net or email Krista directly at: krista@enduranceworks.net.
Half Marathon Training Plan (Novice/Intermediate), 12 Weeks, Race Day on Saturday, Starts Anytime
by Krista Schultz, MEd, CSCS 12 weeks $99.00
by Krista Schultz, MEd, CSCS 12 weeks $99.00
When you cross the finish line of a HALF MARATHON, you’ve accomplished something very special!
Especially designed for the novice to intermediate level runner with a full time job and other commitments, the single goal of this 12-week training plan is to set you up for YOUR HALF MARATHON SUCCESS.
Hand-crafted by USA Triathlon-certified coach and elite endurance athlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and coaching hundreds of other athletes to success.
A typical week consists of 4 run and 2 strength workouts. During the plan, you will build up to 15 mile long run. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort, but a heart rate monitor is not required.
Please note: This plan starts any time so pick your start day 12 weeks before your target race day (week one is race week). This plan version assumes your target marathon race is on a Saturday. If your race is on Sunday, please select our "Race Day on Sunday" plan version.
Purchase of this plan includes our comprehensive ENDURANCEWORKS Run Training Plan Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.
Prior to using this plan, you should be able to run for 30 minutes.
Most importantly, purchase of this program includes complimentary email access to Krista Schultz at any time for questions that you may have about this plan.
Questions? Please visit us on the web at enduranceworks.net or email Krista directly at: krista@enduranceworks.net.
Marathon Training Plan (Novice / Intermediate), 24 Weeks, Race Day on Saturday, Starts Anytime
by Krista Schultz, MEd, CSCS 24 weeks $149.00
by Krista Schultz, MEd, CSCS 24 weeks $149.00
When you cross the finish line of a marathon, you’ve accomplished something very special!
Especially designed for the novice to intermediate level runner with a full time job and other commitments, the single goal of this 24-week training plan is to set you up for YOUR MARATHON SUCCESS.
Hand-crafted by USA Triathlon-certified coach and elite endurance athlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and coaching hundreds of other athletes to success.
A typical week consists of 4 run and 2 strength workouts. During the plan, you will build up to a 3 hour long run. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort, but a heart rate monitor is not required.
Please note: This plan starts any time so pick your start day 24 weeks before your target race day (week one is race week). This plan version assumes your target marathon race is on a Saturday. If your race is on Sunday, please select our "Race Day on Sunday" plan version.
Purchase of this plan includes our comprehensive ENDURANCEWORKS Run Training Plan Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.
Prior to using this plan, you should be able to run for 30 minutes.
Most importantly, purchase of this program includes complimentary email access to Krista Schultz at any time for questions that you may have about this plan.
Questions? Please visit us on the web at enduranceworks.net or email Krista directly at: krista@enduranceworks.net.
Marathon Training Plan (Novice / Intermediate), 24 Weeks, Race Day on Sunday, Starts Anytime
by Krista Schultz, MEd, CSCS 24 weeks $149.00
by Krista Schultz, MEd, CSCS 24 weeks $149.00
When you cross the finish line of a marathon, you’ve accomplished something very special!
Especially designed for the novice to intermediate level runner with a full time job and other commitments, the single goal of this 24-week training plan is to set you up for YOUR MARATHON SUCCESS.
Hand-crafted by USA Triathlon-certified coach and elite endurance athlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and coaching hundreds of other athletes to success.
A typical week consists of 4 run and 2 strength workouts. During the plan, you will build up to a 3 hour long run. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort, but a heart rate monitor is not required.
Please note: This plan starts any time so pick your start day 24 weeks before your target race day (week one is race week). This plan version assumes your target marathon race is on a Sunday. If your race is on Saturday, please select our "Race Day on Saturday" plan version.
Purchase of this plan includes our comprehensive ENDURANCEWORKS Run Training Plan Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.
Prior to using this plan, you should be able to run for 30 minutes.
Most importantly, purchase of this program includes complimentary email access to Krista Schultz at any time for questions that you may have about this plan.
Questions? Please visit us on the web at enduranceworks.net or email Krista directly at: krista@enduranceworks.net.
Marathon Training Plan for Triathletes (24 Weeks), Race Day on Saturday, Starts Anytime
by Krista Schultz, MEd, CSCS 24 weeks $149.00
by Krista Schultz, MEd, CSCS 24 weeks $149.00
When you cross the finish line of a marathon, you’ve accomplished something very, very special.
Especially designed for age group triathletes, the goal of this 24-week Marathon Training Plan for Triathletes is to set you up for YOUR MARATHON SUCCESS while maintaining a reasonable level of swim and bike sport-specific fitness.
Hand-crafted by USA Triathlon-certified coach and elite triathlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and coaching hundreds of other athletes to success.
A typical week consists of 4 run, 2 swim, 2 bike and 2 strength workouts. During the plan, you will build up to 3 hours running. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort, but a heart rate monitor is not required.
Please note: This plan starts any time so pick your start day 24 weeks before your target race day (week one is race week). This plan version assumes your target marathon race is on a Saturday. If your race is on Sunday, please select our "Race Day on Sunday" plan version.
Purchase of this plan includes our comprehensive ENDURANCEWORKS Training Plan Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.
Prior to using this plan, you should be able to complete the following workouts:
- Swim: 500 meters or yards continuously
- Bike: 1.5 hours continuously
- Run: 30 minutes continuously
Most importantly, purchase of this program includes complimentary email access to Krista Schultz at any time for questions that you may have about this plan.
Questions? Please visit us on the web at enduranceworks.net or email Krista directly at: krista@enduranceworks.net.
Marathon Training Plan for Triathletes (24 Weeks), Race Day on Sunday, Starts Anytime
by Krista Schultz, MEd, CSCS 24 weeks $149.00
by Krista Schultz, MEd, CSCS 24 weeks $149.00
When you cross the finish line of a marathon, you’ve accomplished something very, very special.
Especially designed for age group triathletes, the goal of this 24-week Marathon Training Plan for Triathletes is to set you up for YOUR MARATHON SUCCESS while maintaining a reasonable level of swim and bike sport-specific fitness.
Hand-crafted by USA Triathlon-certified coach and elite triathlete Krista Schultz, MEd, CSCS this plan encapsulates her exercise physiology expertise with more than a decade of experience as as an endurance athlete and coaching hundreds of other athletes to success.
A typical week consists of 4 run, 2 swim, 2 bike and 2 strength workouts. During the plan, you will build up to 3 hours running. Your weekly schedule includes optional time allocation for strength exercises and a designated off day (Monday). We recommend using a heart rate monitor in conjunction with perceived effort, but a heart rate monitor is not required.
Please note: This plan starts any time so pick your start day 24 weeks before your target race day (week one is race week). This plan version assumes your target marathon race is on a Sunday. If your race is on Saturday, please select our "Race Day on Saturday" plan version.
Purchase of this plan includes our comprehensive ENDURANCEWORKS Training Plan Guide, which explains how to use your training plan, and, as an added bonus, Build and Maintain: Strength Training for Triathletes.
Prior to using this plan, you should be able to complete the following workouts:
- Swim: 500 meters or yards continuously
- Bike: 1.5 hours continuously
- Run: 30 minutes continuously
Most importantly, purchase of this program includes complimentary email access to Krista Schultz at any time for questions that you may have about this plan.
Questions? Please visit us on the web at enduranceworks.net or email Krista directly at: krista@enduranceworks.net.
* MARATHON (L2 ) - 20 wk / 5x / Sat / Prospect Park, Brooklyn
by J. Geoffrey Badner 20 weeks $100.00
by J. Geoffrey Badner 20 weeks $100.00
This plan is designed for runners who train in Prospect Park, Brooklyn. However, the general structure of the program will work for anyone. Non Prospect Park runners will simply have to find alternative locations to complete key hill workout.
Training location aside, this plan will benefit you if you're a runner with a moderate amount of marathon experience and you're looking to take your next race, perhaps your 2nd or 3rd marathon, to a new level.
Training location aside, this plan will benefit you if you're a runner with a moderate amount of marathon experience and you're looking to take your next race, perhaps your 2nd or 3rd marathon, to a new level.
6 weeks training Plan for a 21k sub 1:20:00
- 5 sessions a week (4 + one optional)
- Target are experienced runners who are already running 3 times a week and have a good running form.
- Training plan is based on % max HR (Heart Rate) or pace (5k, 10k, 21k pace)
Lots of work around lactate treshold.
Long intervals are done a around your 5k and 10k pace (95% of max HR), to get you to the next level.
- Each week includes:
- Treshold and speed workouts, with specific work on short and medium intervals.
- Tempo and Tempo+ long intervals (around half and marathon pace)
- Basic endurance and long run. Longest run is 1h45.
- 5 sessions a week (4 + one optional)
- Target are experienced runners who are already running 3 times a week and have a good running form.
- Training plan is based on % max HR (Heart Rate) or pace (5k, 10k, 21k pace)
Lots of work around lactate treshold.
Long intervals are done a around your 5k and 10k pace (95% of max HR), to get you to the next level.
- Each week includes:
- Treshold and speed workouts, with specific work on short and medium intervals.
- Tempo and Tempo+ long intervals (around half and marathon pace)
- Basic endurance and long run. Longest run is 1h45.
6 weeks training Plan for a 21k sub 1:30:00
- 4 sessions a week
- Target are experienced runners who are already running 2 or 3 times a week and have a good running form.
- Training plan is based on Speed (mph or kph) or % max HR (Heart Rate)
- Long Run include some work at race pace, including descend to challenge yourself and gove you some extra speed at the end of your race.
- Long intervals are done a bit faster than your race pace goal (9-9.5mph or 95% of max HR), to get you to the next level.
- Each week includes:
- Treshold and race pace workouts, with specific work on short and medium intervals.
- Tempo and Tempo+ long intervals (around half and marathon pace)
- Basic endurance and long run. Longest run is 1h50.
- 4 sessions a week
- Target are experienced runners who are already running 2 or 3 times a week and have a good running form.
- Training plan is based on Speed (mph or kph) or % max HR (Heart Rate)
- Long Run include some work at race pace, including descend to challenge yourself and gove you some extra speed at the end of your race.
- Long intervals are done a bit faster than your race pace goal (9-9.5mph or 95% of max HR), to get you to the next level.
- Each week includes:
- Treshold and race pace workouts, with specific work on short and medium intervals.
- Tempo and Tempo+ long intervals (around half and marathon pace)
- Basic endurance and long run. Longest run is 1h50.
6 weeks training Plan for a 21k sub 1:40:00
- 4 sessions a week
- Target are experienced runners who are already running 2 or 3 times a week and have a good running form.
- Training plan is based on Speed (mph or kph)% max HR (Heart Rate)
- Long Run include some work at race pace (8mph), including descend to challenge yourself and gove you some extra speed at the end of your race.
- Long intervals are done a bit faster than your race pace goal (8-9mph or 95% of max HR), to get you to the next level.
- Each week includes:
- Treshold and race pace workouts, with specific work on short and medium intervals.
- Tempo and Tempo+ long intervals (around half and marathon pace)
- Basic endurance and long run. Longest run is 1h50.
- 4 sessions a week
- Target are experienced runners who are already running 2 or 3 times a week and have a good running form.
- Training plan is based on Speed (mph or kph)% max HR (Heart Rate)
- Long Run include some work at race pace (8mph), including descend to challenge yourself and gove you some extra speed at the end of your race.
- Long intervals are done a bit faster than your race pace goal (8-9mph or 95% of max HR), to get you to the next level.
- Each week includes:
- Treshold and race pace workouts, with specific work on short and medium intervals.
- Tempo and Tempo+ long intervals (around half and marathon pace)
- Basic endurance and long run. Longest run is 1h50.
Goal Time: 1h50
6 week training plan
4 sessions a week
Athlete must be able to run 1h30 before starting the plan and run 2 to 3 times a week in the last weeks.
This plan has been tested successfully with several athetes.
6 week training plan
4 sessions a week
Athlete must be able to run 1h30 before starting the plan and run 2 to 3 times a week in the last weeks.
This plan has been tested successfully with several athetes.
Get ready for your first, second or third half marathon with this training plan designed to improve your running endurance, strength and overall fitness!
Before starting this or any serious training plan, please consult with your personal physician. Also, it is recommended that you create a solid base of running fitness prior to starting this plan, including the ability to run for at least 5 miles (or 45 minutes) at a steady, continuous pace without stopping.
Based on using Heart rate to measure intensity, this plan will build your aerobic base and endurance and ideally suited to anyone new to the half marathon distance. Some speed and pace training is included in this plan, but more might be required for advanced runners in the next phase of development.
To accurately gauge your intensity, it is recommended that users of this plan acquire a fitness test in order to determine training zones. Here's a chart for calculating your zones, http://www.spinervals.com/public/images/heart_rate_training_chart.pdf
The progression used in this 10-Week plan is gradual, peaking at a long run of around 12 miles (1hr 45 minutes) along with 4-5 run workouts per week. It also includes suggestions for crosstraining and several 'Wildcard' days in which you can choose your own favorite workout.
By following this effective program, you'll discover that you'll shape up, lean down and be well prepared to run a fast and satisfying half marathon!
For a variety of training tips, including several strength development and stretching, go here http://www.coachtroy.com/public/department99.cfm
Join our Team. Become a member of Spinervals.com for discounts, free training plans and more!
http://www.spinervals.com/public/10.cfm
To learn about our Runervals Treadmill Training Videos, go here http://www.spinervals.com/products/department10.cfm
Our Facebook Page: https://www.facebook.com/pages/Spinervals/73601041554
Good luck and train smart,
Coach Troy Jacobson
www.coachtroy.com
Before starting this or any serious training plan, please consult with your personal physician. Also, it is recommended that you create a solid base of running fitness prior to starting this plan, including the ability to run for at least 5 miles (or 45 minutes) at a steady, continuous pace without stopping.
Based on using Heart rate to measure intensity, this plan will build your aerobic base and endurance and ideally suited to anyone new to the half marathon distance. Some speed and pace training is included in this plan, but more might be required for advanced runners in the next phase of development.
To accurately gauge your intensity, it is recommended that users of this plan acquire a fitness test in order to determine training zones. Here's a chart for calculating your zones, http://www.spinervals.com/public/images/heart_rate_training_chart.pdf
The progression used in this 10-Week plan is gradual, peaking at a long run of around 12 miles (1hr 45 minutes) along with 4-5 run workouts per week. It also includes suggestions for crosstraining and several 'Wildcard' days in which you can choose your own favorite workout.
By following this effective program, you'll discover that you'll shape up, lean down and be well prepared to run a fast and satisfying half marathon!
For a variety of training tips, including several strength development and stretching, go here http://www.coachtroy.com/public/department99.cfm
Join our Team. Become a member of Spinervals.com for discounts, free training plans and more!
http://www.spinervals.com/public/10.cfm
To learn about our Runervals Treadmill Training Videos, go here http://www.spinervals.com/products/department10.cfm
Our Facebook Page: https://www.facebook.com/pages/Spinervals/73601041554
Good luck and train smart,
Coach Troy Jacobson
www.coachtroy.com
This is a focused 10 week half marathon plan geared towards a runner currently running 15- 20 miles per week and capable of completing a 6-8 mile run. This progam consists of 3 runs per week plus additional cross training. Each run has a pace determined by the runner's current fitness level (recent 10k run time). A pace calculator is included to set the proper pace zones. Detailed instructions are also attached.
I have had great success with this training plan, with all sorts of runners, from beginners to quite advanced athletes, having used this plan to set PRs. I am sure it will work for you to!
This plan is best for an athlete that has been running and is looking for increasing both their distance and intensity to prepare for a half marathon. The plan starts with about 4-4.5 hours of training and a 6 mile long run on Sunday. Rest day is on Friday with a cross training day on Monday.
10 Wk Strength & Injury Prevention Plan for runners 5K, 10K, Marathon by Dr Jeff Banas
by Dr Jeff Banas 10 weeks $47.95
by Dr Jeff Banas 10 weeks $47.95
Lack strength or power? Suffering from pain? Do you get injured easily? Are you scrawny or small? Have trouble moving heavy stuff?
Looking for that untapped potential?
Most runners do not spend enough time doing strength training. This often leads to muscle imbalance, loss of power and a greater chance of getting injured.
This program takes you step by step though a progressive strength program specially designed for running. Perfect for an off season or build program. This is also great to develop strength to avoid injuries.
In order to gain strength you will start off by doing at least 3 strength sessions a week.
You will be doing 3 weeks of muscular enhancement exercises. Then 3 weeks of Foundation Strength exercises to build a solid foundation and core. Then 3 weeks Progressive Strength exercise, where we will be pushing it harder and really making some strength gains. Then we will move into swim specific power exercises.
Once you have completed this strength program you can maintain the strength you have gained by cutting back to one strength session a week.
We have thrown in some full body, body weight and full body power session along with some metabolic exercises session to boost fat burning.
Specific core training and full body recovery sessions are also included.
The strength sessions are set up for a reason, you need to progress through them and each session is based on the pervious session. So don't skip ahead
This 10 week program includes:
A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
Cutting edge strength exercises for runners.
Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
Recovery supplement and training protocols.
Weight loss supplement and nutrition protocols.
Race day supplement protocols.
Cold thermogenesis protocols to enhance performance, recovery and weight loss.
Self assessment function movement screen to uncover muscle imbalances and weakness.
Recovery and self myofasical release sessions How Poor Sleep can affect weight loss and performance
What artificial sweeteners to avoid
Testosterone enhancing supplement protocols
How to find, as use, your fat burning zone
Looking for that untapped potential?
Most runners do not spend enough time doing strength training. This often leads to muscle imbalance, loss of power and a greater chance of getting injured.
This program takes you step by step though a progressive strength program specially designed for running. Perfect for an off season or build program. This is also great to develop strength to avoid injuries.
In order to gain strength you will start off by doing at least 3 strength sessions a week.
You will be doing 3 weeks of muscular enhancement exercises. Then 3 weeks of Foundation Strength exercises to build a solid foundation and core. Then 3 weeks Progressive Strength exercise, where we will be pushing it harder and really making some strength gains. Then we will move into swim specific power exercises.
Once you have completed this strength program you can maintain the strength you have gained by cutting back to one strength session a week.
We have thrown in some full body, body weight and full body power session along with some metabolic exercises session to boost fat burning.
Specific core training and full body recovery sessions are also included.
The strength sessions are set up for a reason, you need to progress through them and each session is based on the pervious session. So don't skip ahead
This 10 week program includes:
A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
Cutting edge strength exercises for runners.
Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
Recovery supplement and training protocols.
Weight loss supplement and nutrition protocols.
Race day supplement protocols.
Cold thermogenesis protocols to enhance performance, recovery and weight loss.
Self assessment function movement screen to uncover muscle imbalances and weakness.
Recovery and self myofasical release sessions How Poor Sleep can affect weight loss and performance
What artificial sweeteners to avoid
Testosterone enhancing supplement protocols
How to find, as use, your fat burning zone
10-15hr/week Winter Training Plan - Marathon/Ultra-Endurance MTB Athlete
by Mike Schultz, CSCS 12 weeks $99.99
by Mike Schultz, CSCS 12 weeks $99.99
This plan is a 12 week plan
This plan is ideal for the intermediate and advanced athlete who can commit 10-15 hours a week to training, and is looking to make great gains over the offseason to prepare well for the volume and intensity of the season. This plan is focused with a proper balance of intensity and duration with longer workouts focused for the weekends.
This program consists of cycling and off the bike strength training.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This plan is ideal for the intermediate and advanced athlete who can commit 10-15 hours a week to training, and is looking to make great gains over the offseason to prepare well for the volume and intensity of the season. This plan is focused with a proper balance of intensity and duration with longer workouts focused for the weekends.
This program consists of cycling and off the bike strength training.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
10-15hr/week Winter Training Plan - Marathon/Ultra-Endurance MTB Athlete with cross training
by Mike Schultz, CSCS 12 weeks $99.99
by Mike Schultz, CSCS 12 weeks $99.99
This plan is a 12 week plan
This plan is ideal for the intermediate and advanced athlete who can commit 10-15 hours a week to training, and is looking to make great gains over the offseason to prepare well for the volume and intensity of the season. This plan is focused with a proper balance of intensity and duration with longer workouts focused for the weekends.
This program includes one day a week to focus on cross training with other activities like XC skiing, hiking and running. Cross training activities in this program are scheduled on the weekends, along with an optional cycling workout for each cross training day. A cross training day is a good option for those who spend a lot of time indoors through the winter.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This plan is ideal for the intermediate and advanced athlete who can commit 10-15 hours a week to training, and is looking to make great gains over the offseason to prepare well for the volume and intensity of the season. This plan is focused with a proper balance of intensity and duration with longer workouts focused for the weekends.
This program includes one day a week to focus on cross training with other activities like XC skiing, hiking and running. Cross training activities in this program are scheduled on the weekends, along with an optional cycling workout for each cross training day. A cross training day is a good option for those who spend a lot of time indoors through the winter.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
The 10-week Off-Road Training Plan will get you in the fantastic off-road racing shape for both a 10k to half-marathon distance. There is enough off-road exposure built into the training schedule that transfers your fitness from road to trail.
This is a training program for anyone who has run a 5k and wants to complete a 1/2 marathon. Your goal should be to run the entire 1/2. You should have some running experience i.e. .. 5k? You will run 3-4 days per week and the program will include corrective exercises to avoid over use injuries. When your finished with this plan you will be ready to run a 1/2 marathon and will be able to walk afterwards!
If personal coaching is needed, you can contact me davedutro@gmail.com
www.lastchancefitness.com
If personal coaching is needed, you can contact me davedutro@gmail.com
www.lastchancefitness.com
This is a 12 week half marathon plan for advance runners. It is geared towards a runner who has been running for several years and has participated in races before. Included in the plan are five days of running, one day of cross training, and one day of rest. Speedwork on a track, tempo paced runs, and a weekly long distance run are the keys of this plan. Mileage begins at 25 miles per week and reaches 40 miles a week. The goal of this plan is to run a half marathon in 100 minutes or less.
Welcome to my 12 week half marathon plan for intermediate runners. This plan will target the runner who has some experience and wants to improve on their prior race times. The 12 week program includes 5 days of running, one day of rest, and one day of crosstraining. The mileage starts at 24 miles per week and works up to 36 miles per week. The goal of this program is to finish a half marathon in 2 hours.
Goal Time: 4h00
12 week training plan
4 sessions a week
Athlete must be able to run a half marathon before starting the plan and ran constantly in the past weeks (2 to 3 times a week in the last weeks)
This plan has been tested successfully with several athetes.
Plan is based on Heat Rate, Pace or maxVO2.
Detailed target Zone are provided for each trainings and intervals, based on your HR, your pace or your maxVO2
12 week training plan
4 sessions a week
Athlete must be able to run a half marathon before starting the plan and ran constantly in the past weeks (2 to 3 times a week in the last weeks)
This plan has been tested successfully with several athetes.
Plan is based on Heat Rate, Pace or maxVO2.
Detailed target Zone are provided for each trainings and intervals, based on your HR, your pace or your maxVO2
13.1 mile Half Marathon Training Plan Advanced 2012
by Mike Ricci, USA Triathlon Elite Coach 20 weeks $39.00
by Mike Ricci, USA Triathlon Elite Coach 20 weeks $39.00
Half Marathon Advanced
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 20 Weeks
Time: 141 hours
This program should be used for an athlete whose goal is to run a Half Marathon (21.1k) in the 1:10-1:30 range and has a good running base in the past 8-12 weeks. The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 9 hours and most weeks are around 7.5-8 hours. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 12 weeks out from your 5k and builds up from there. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
13.1 mile Half Marathon Training Plan Beginner 2012
by Mike Ricci, USA Triathlon Elite Coach 20 weeks $39.00
by Mike Ricci, USA Triathlon Elite Coach 20 weeks $39.00
Half Marathon Beginner
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 20 Weeks
Time: 119 hours
This program should be used for an athlete whose goal is to run a Half Marathon in the 2:00-3:30 range and has a good running base in the past 8-12 weeks. The schedule consists of 3-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. Most of the weeks are around 4-5 hours. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 20 weeks out from your Half Marathon and builds up from there. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
13.1 mile Half Marathon Training Plan Intermediate 2012
by Mike Ricci, USA Triathlon Elite Coach 20 weeks $39.00
by Mike Ricci, USA Triathlon Elite Coach 20 weeks $39.00
Half Marathon Intermediate
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 20 Weeks
Time: 122 hours
This program should be used for an athlete whose goal is to run a Half Marathon in the 1:30-2:00 range and has a good running base in the past 8-12 weeks. You should be able to run 20 miles per week when starting this plan. The schedule consists of 4-6 runs per week and is run specific. There are 2 days of strength training and core work included as well. Most weeks have 30 miles of running per week with the maximum volume being 38 miles at the peak. This plan can be used by time or miles, your choice! We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group triathlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 20 weeks out from your Half Marathon and builds up from there. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
For this off-road marathon training plan, plan to make most of your sessions on paths, tracks, or trails. Ideally all of your runs should be on anything but road surfaces. Keep your long run on a rough trail to allow your feet to get used to being on uneven terrain and soft ground.
Signed up for a 100-Mile race, but don't know where to begin? This plan will give you the tools to build your body up for a 100-Mile Beating. This plan is for fit runners who can already run 10-miles with no difficulty. This plan will develop your ultra skills for carrying a pack, navigating, running on very rough or uneven terrain in the dark/bad weather and practicing feeding yourself while moving forward.
This is a 16 week half marathon plan geared towards a newer runner currently running 0-10 miles per week. This progam consists of 3-4 runs per week. Each run has a pace determined by the runner's current fitness level (recent 10k run time). A pace calculator is included to set the proper pace zones. Detailed instructions are also attached.
Conquer your first 26.2 with this beginner marathon training plan that uses a gradual buildup, speedwork, and goal-paced type runs to get your fast, fit, and safely across the finish line.
16 week Half Marathon Training Plan w/ Coach Support - Beginner/1st Timer
by Hypercat Racing, Rachel Sears Casanta 16 weeks $49.95
by Hypercat Racing, Rachel Sears Casanta 16 weeks $49.95
Are you ready to step it up to 13.1 miles? You've come to the right place! Whether you run for fun, for fitness, to fit in your skinny jeans or to beat your buddy, this program will help you get to the start and finishline of your first half marathon. Maybe you have already done a half marathon or two and want to kick it up a notch, this program includes the key components necessary to take your training to a new level.
How do I know if this program will fit my needs? Read on, here is an overview:
Your 16 week training program consists of 3-4 runs, 1-2 cross training sessions, 2 core training sessions and two rest days each week. You have been running consistently for two to three months (3/week) and can comfortably run 30-40 minutes.
You'll devote 3 to 5 hrs of training a week. A heart rate monitor is helpful, but not required. A swiss ball is used in the core training sessions.
With this plan you will not only get the guidance of a detailed 16 week training plan, but you'll have access to your coach, Rachel Sears Casanta for Q&A via our online forum.
How do I know if this program will fit my needs? Read on, here is an overview:
Your 16 week training program consists of 3-4 runs, 1-2 cross training sessions, 2 core training sessions and two rest days each week. You have been running consistently for two to three months (3/week) and can comfortably run 30-40 minutes.
You'll devote 3 to 5 hrs of training a week. A heart rate monitor is helpful, but not required. A swiss ball is used in the core training sessions.
With this plan you will not only get the guidance of a detailed 16 week training plan, but you'll have access to your coach, Rachel Sears Casanta for Q&A via our online forum.
This plan is designed for the intermediate runner. This athlete should have completed a few smaller races or even one half marathon before. Prior to starting the plan, the athlete should be capable of running at least 6 miles. The plan will include 4 runs and two strength training exercises each week. The longest run will be 12 miles and the largest week will be 30 miles.
This is a focused 16 week marathon plan geared towards a runner currently running 20- 25 miles per week and currently capable of completing a 10 mile run fairly comfortably. This progam consists of 3 runs per week. You are encouraged to cross train an additional 2-3 days per week as well (although not included in the schedule). This is a great plan for a triathlete who wants to focus on the marathon but not lose all their fitness in swimming and cycling.
Each run has a pace determined by the runner's current fitness level (recent 10k run time). A pace calculator is included to set the proper pace zones. Detailed instructions are also attached.
I have had great success with this training plan, with all sorts of runners, from beginners to quite advanced athletes, having used this plan to set PRs and qualify for Boston. Good luck!
Each run has a pace determined by the runner's current fitness level (recent 10k run time). A pace calculator is included to set the proper pace zones. Detailed instructions are also attached.
I have had great success with this training plan, with all sorts of runners, from beginners to quite advanced athletes, having used this plan to set PRs and qualify for Boston. Good luck!
This marathon training plan is designed with the WORKING athelte in mind. Each week is built around 4 runs and 3 days off. This program starts at 25 miles per week and builds up to a maximum of 50 miles. The highlight of this program is the quality running included in the weekly long run. There is an 8 week build period leading up to your goal race that includes speedwork on the track and intensity-focused long runs. The weekly long run builds up to 22-24 miles. Happy running!!
This is a marathon plan for a first time marathoner who has run several half marathons with success in the sub 2 hour range. It is designed for a first marathon, but a fast first marathon.
Whatever your goal may be, this marathon training plan is for you. This training plan focuses on four runs each week. The weekly mileage starts at 22 and builds to a maximum of 41. The weekly long run will peak at 22 miles. These workouts are written clearly and easily understood with detailed descriptions. Whether you run with pace, heart rate or by feel, this plan will take you across the finish line!!
All levels and all ages are Welcome.
Because of its distinctive methods Beginner’s Mind encourage everyone to participate in this event.
This program is design for participants living or staying in the San Diego county, however, athletes from other states are welcome to get the same training online and have feed back from Coach Ricardo.
This plan is designed for the Georgetown to Idaho Springs Half Marathon 2013. It is designed for beginner runners - either someone who is training for their first half marathon or someone who may have done a few races and wants some structured training for their next race.
This assumes that the runner is up to running or run/walking 3-4 miles to start. Also assuming that the runner has been cleared medically to start a half marathon running program.
The early weeks of the program focus on easy/aerobic running and run/walking. Once a base is achieved, the schedule will include some interval runs, tempo runs, hill running, progressive long runs, etc.
The program starts with 3 days of running, 2 cross-training days and 2 rest days weekly. It will progress to 4 running days, 2 crosstraining days and 1 rest day each week.
This assumes that the runner is up to running or run/walking 3-4 miles to start. Also assuming that the runner has been cleared medically to start a half marathon running program.
The early weeks of the program focus on easy/aerobic running and run/walking. Once a base is achieved, the schedule will include some interval runs, tempo runs, hill running, progressive long runs, etc.
The program starts with 3 days of running, 2 cross-training days and 2 rest days weekly. It will progress to 4 running days, 2 crosstraining days and 1 rest day each week.
*Note: Before beginning this training program, a runner should be able to comfortably complete a 3-mile run without stopping.
Terms Defined:
• Easy: Run a comfortable, conversational pace. Rest: No running or activity. Let your body recover between training sessions.
• Strides: A series of 20-second accelerations completed after a run at slightly faster than 5K race pace.
• X-training, or cross-training: Alternative aerobic exercise of 30 to 60 minutes in duration in the form of swimming, spinning, elliptical, or weight training.
Terms Defined:
• Easy: Run a comfortable, conversational pace. Rest: No running or activity. Let your body recover between training sessions.
• Strides: A series of 20-second accelerations completed after a run at slightly faster than 5K race pace.
• X-training, or cross-training: Alternative aerobic exercise of 30 to 60 minutes in duration in the form of swimming, spinning, elliptical, or weight training.
*Note: Before beginning this training program, a runner should be able to comfortably complete a 1 mile walk. Terms Defined:• Walk: Brisk walking to get your legs ready to transition to running. • Walk-Run: Short segments of easy running interspersed with periods of brisk walking. As you begin to get fitter, extend the length of the running segments while decreasing the amount of walking you do. • Easy: Run a comfortable, conversational pace. It is OK to take walk breaks if/when necessary.• Rest: No running or activity. Let your body recover between training sessions.• X-training, or cross-training: Alternative aerobic exercise of 30 to 60 minutes in duration in the form of swimming, spinning, elliptical, or weight training.
*Note: Before beginning this training program, a runner should be able to comfortably complete a 3-mile walk.
Terms Defined:
• Walk: Brisk walking to get your legs ready to transition to running.
• Walk-Run: Short segments of easy running interspersed with periods of brisk walking. As you begin to get fitter, extend the length of the running segments while decreasing the amount of walking you do.
• Easy: Run a comfortable, conversational pace. It is OK to take walk breaks if/when necessary.
• Rest: No running or activity. Let your body recover between training sessions.
• X-training, or cross-training: Alternative aerobic exercise of 30 to 60 minutes in duration in the form of swimming, spinning, elliptical, or weight training.
Terms Defined:
• Walk: Brisk walking to get your legs ready to transition to running.
• Walk-Run: Short segments of easy running interspersed with periods of brisk walking. As you begin to get fitter, extend the length of the running segments while decreasing the amount of walking you do.
• Easy: Run a comfortable, conversational pace. It is OK to take walk breaks if/when necessary.
• Rest: No running or activity. Let your body recover between training sessions.
• X-training, or cross-training: Alternative aerobic exercise of 30 to 60 minutes in duration in the form of swimming, spinning, elliptical, or weight training.
*Note: Before beginning this training program, a runner should be able to comfortably complete a 6-mile run without stopping.
Terms Defined:
• Easy: Run a comfortable, conversational pace. Rest: No running or activity. Let your body recover between training sessions.
• Strides: A series of 20-second accelerations completed after a run at slightly faster than 5K race pace.
• X-training, or cross-training: Alternative aerobic exercise of 30 to 60 minutes in duration in the form of swimming, spinning, elliptical, or weight training.
Terms Defined:
• Easy: Run a comfortable, conversational pace. Rest: No running or activity. Let your body recover between training sessions.
• Strides: A series of 20-second accelerations completed after a run at slightly faster than 5K race pace.
• X-training, or cross-training: Alternative aerobic exercise of 30 to 60 minutes in duration in the form of swimming, spinning, elliptical, or weight training.
26.2 Marathon Training Plan Advanced, 20 Weeks
by Mike Ricci, USA Triathlon Elite Coach 20 weeks $45.00
by Mike Ricci, USA Triathlon Elite Coach 20 weeks $45.00
Marathon Advanced
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 20 Weeks
Time: 148 hours
This program should be used for an athlete whose goal is to run a Marathon in the 2:50-3:30 range and has a good running base in the past 8-12 weeks. You should be able to run 40 miles per week when starting this plan. The schedule consists of 5-7 runs per week and is run specific. There are 2 days of strength training and core work included as well. Most weeks have 50 miles of running per week with the maximum volume being 60 miles at the peak. If you are closer to the 3:30 end of the range you can drop 1-2 of the runs per week to bring your mileage into a more manageable range for you. This plan can be used by time or miles, your choice! We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group athlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 20 weeks out from your Marathon and builds up from there. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
26.2 mile Marathon Training Plan Beginner, 20 weeks
by Mike Ricci, USA Triathlon Elite Coach 20 weeks $39.00
by Mike Ricci, USA Triathlon Elite Coach 20 weeks $39.00
Marathon Beginner
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 20 Weeks
Time: 126 hours
This program should be used for an athlete whose goal is to run a Marathon in the 4:20+ range and has a good running base in the past 8-12 weeks. The schedule consists of 5-6 runs per week and it is run specific. There are 2 days of strength training and core work included as well. The maximum volume is around 8.5 hours and most weeks are around 6.5-7 hours. We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group athlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
26.2 mile Marathon Training Plan Intermediate, 20 Weeks
by Mike Ricci, USA Triathlon Elite Coach 20 weeks $45.00
by Mike Ricci, USA Triathlon Elite Coach 20 weeks $45.00
Marathon Intermediate
Author: Mike Ricci, USAT Triathlon Level 3 CoachStarts: Anytime
Length: 20 Weeks
Time: 140 hours
This program should be used for an athlete whose goal is to run a Marathon in the 3:30-4:20 range and has a good running base in the past 8-12 weeks. You should be able to run 20 miles per week when starting this plan. The schedule consists of 4-6 runs per week and is run specific. There are 2 days of strength training and core work included as well. Most weeks have 40 miles of running per week with the maximum volume being 50 miles at the peak. This plan can be used by time or miles, your choice! We’ll guide you every step of the way with a detailed plan and free complimentary access to our D3 Message Forum.
Our programs are designed for the age group athlete who has a busy life with a full time job, a family and / or other responsibilities.
Our plans set YOU up for success! We have sold thousands of our plans internationally and many or our athletes are returning customers who keep coming back for more! Our main goal with this plan is to get you to cross the finish line happy and healthy!
Years of coaching experience goes into the design of our plans! USA Triathlon Elite Coach Mike Ricci has designed these plans with his twenty years of coaching expertise. Mike has written the training plans for our Age Group World Teams seven times and is the coach of the University of Colorado Triathlon team (the 3 time defending National Champions). Mike’s passion is getting you to the finish line and having an enjoyable experience along the way. With a sufficient base, this plan starts 20 weeks out from your Marathon and builds up from there. By race day we will have you ready when you toe the line!
Purchase of this plan includes our 'Training Terminology' and our "How to use Intensity" documents. You’ll also have access to our online videos for run drills. We leave no stone unturned in trying to get you to reach your goals!
During the training plan, there is testing every few weeks throughout the program to test your fitness level so you can re-adjust your HR Zones if you train with a HRM. If you don’t train with a HRM, that’s fine as the tests are still good training and you can measure improvement based on time.
Most importantly, purchase of this program includes complimentary access to the D3 Forum at any time for questions that you may have about this plan.
If you have questions about the plan, please feel free to email Coach Mike Ricci at any time: Mike@D3Multisport.com and check out our website at: www.D3Multisport.com.
This 28 week, or 6 month, marathon training plan involves 4 runs per week, along with 2 resistance training sessions. Even though it is not required that you do a marathon prior to this program, you should be able to run 45 minutes without stopping, and also be used to exercising on a regular basis. This plan would suit a 2:50-4:30 marathoner.
This plan is """"made in Belgium"""", a high quality standard in multisporttraining ! Belgium is the home country of toptriathletes (e.g. world's fastest Ironman athlete ever: Luc Van Lierde), duathletes (2 times World Champion: Joerie Vansteelant), bicyclists (Eddy Merckx) and many others. All of them coached by toplevel coaches.
This plan takes you in a 12-week period to a 4h mountain bike marathon.
This plan focuses on a steady build up of the aerobic fitness with cycling, biking and crosstraining exercises. After this program you will be ready for a 4h mountain bike marathon.
For best results, combine this plan with a healthy diet and a well balanced daily schedule.
Do not embark upon a training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
This plan takes you in a 12-week period to a 4h mountain bike marathon.
This plan focuses on a steady build up of the aerobic fitness with cycling, biking and crosstraining exercises. After this program you will be ready for a 4h mountain bike marathon.
For best results, combine this plan with a healthy diet and a well balanced daily schedule.
Do not embark upon a training plan if injured or feeling unwell. If in doubt consult your doctor before you commence training.
This plan is a 12 week plan
This plan is ideal for the athlete who can commit 8-12 hours a week to training. This plan is focused with a touch more intensity packed into a shorter time frame each week, with longer workouts focused for the weekends. This plan will help time limited athletes prepare well through the winter training months.
This plan is designed for the marathon/XC endurance focused athlete who is looking to improve muscle endurance and muscle strength through the winter season. This program also focuses on preparing your system to handle more endurance training and volume in the spring. This program consists of cycling and off the bike strength training.
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This plan is ideal for the athlete who can commit 8-12 hours a week to training. This plan is focused with a touch more intensity packed into a shorter time frame each week, with longer workouts focused for the weekends. This plan will help time limited athletes prepare well through the winter training months.
This plan is designed for the marathon/XC endurance focused athlete who is looking to improve muscle endurance and muscle strength through the winter season. This program also focuses on preparing your system to handle more endurance training and volume in the spring. This program consists of cycling and off the bike strength training.
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
8-12hr/week Winter Training Plan - Marathon/XC MTB Athlete -W/Cross Training
by Mike Schultz, CSCS 12 weeks $99.99
by Mike Schultz, CSCS 12 weeks $99.99
This plan is a 12 week plan
This plan is ideal for the athlete who can commit 8-12 hours a week to training. This plan is focused with a touch more intensity packed into a shorter time frame each week, with longer workouts focused for the weekends. This plan will help time limited athletes prepare well through the winter training months.
This winter training plan is designed for the marathon/XC endurance focused athlete who is looking to improve muscle endurance and muscle strength through the winter season. This program also focuses on preparing your system to handle more endurance training and volume in the spring.
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
This program includes one day a week to focus on cross training with other activities like XC skiing, hiking and running. Cross training activities in this program are scheduled on the weekends, along with an optional cycling workout for each cross training day. A cross training day is a good option for those who spend a lot of time indoors through the winter.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This plan is ideal for the athlete who can commit 8-12 hours a week to training. This plan is focused with a touch more intensity packed into a shorter time frame each week, with longer workouts focused for the weekends. This plan will help time limited athletes prepare well through the winter training months.
This winter training plan is designed for the marathon/XC endurance focused athlete who is looking to improve muscle endurance and muscle strength through the winter season. This program also focuses on preparing your system to handle more endurance training and volume in the spring.
It is important for endurance athletes, especially those in colder climates, to focus on cycling specific strength and endurance through the winter months to prepare their systems for more volume and intensity in the spring and through the racing season.
This program includes one day a week to focus on cross training with other activities like XC skiing, hiking and running. Cross training activities in this program are scheduled on the weekends, along with an optional cycling workout for each cross training day. A cross training day is a good option for those who spend a lot of time indoors through the winter.
This plan is intended to be followed using heart rate and perceived exertion mainly. A Power meter can be used to view trends in power through each week and month but all of the workouts will revolve around the use of heart rate and bio feedback from feel, breathing, etc. Details on daily intensities are available daily to help guide you through this program.
Have questions about which program to choose or need support? Feel free to email me at - schultz@highlandtraining.net
If you are looking for a more individualized coaching and training plan option, please visit the Highland Training website at - www.highlandtraining.net for more program options.
This plan is completely customized for the runner that is looking to run 3:30 or less!
When you purchase the plan The Coach will contact you directly! Your coach will discuss your goals, your training history, your racing history and your life schedule. The coach will then build a 20 week training program specifically for you. Even better your coach will be available to answer email questions throughout your entire training cycle and then personally help you with your "A" race plan.
The Program also Includes:
FREE Training consultation
Free 3 Workout DVD's Strength, Core and Yoga ($36.00 Value)
Free Team Tech Tee ($18.00 value)
Free Training Peaks Log
$25.00 Hammer Nutrition Gift Certificate (plus 15% discount through our affiliate program)
50% discount on all Zensah Compression products (minimum $15.00 value discount code provided at purchase)
30% discount on all Polar Heart Rate Monitors (minimum $24.00 value)
20% discount on 1BandID ($3.80 value discount code provided at purchase)
Our training packages are custom designed for the individual runners and triathletes! . They can be purchased now and used later to coordinate with your "A" race.
**New Clients Only
When you purchase the plan The Coach will contact you directly! Your coach will discuss your goals, your training history, your racing history and your life schedule. The coach will then build a 20 week training program specifically for you. Even better your coach will be available to answer email questions throughout your entire training cycle and then personally help you with your "A" race plan.
The Program also Includes:
FREE Training consultation
Free 3 Workout DVD's Strength, Core and Yoga ($36.00 Value)
Free Team Tech Tee ($18.00 value)
Free Training Peaks Log
$25.00 Hammer Nutrition Gift Certificate (plus 15% discount through our affiliate program)
50% discount on all Zensah Compression products (minimum $15.00 value discount code provided at purchase)
30% discount on all Polar Heart Rate Monitors (minimum $24.00 value)
20% discount on 1BandID ($3.80 value discount code provided at purchase)
Our training packages are custom designed for the individual runners and triathletes! . They can be purchased now and used later to coordinate with your "A" race.
**New Clients Only
This 12 week plan is aimed at experienced Mountain bikers aged 18 to 45 who typically have a minimum of 2 years racing experience and wish to follow a structured plan to prepare for a high level MTB Marathon event (such as the UK National Championships).
The plan is intended to take you to the target race via 3 blocks of training, each seperated by a recovery week. Please note that 3 preparation races are included. If you are unable to find suitable races the n substitute with fast Upper Level 2 MTB rides of similar duration.
Prior to commencing this plan you should have completed at least 2 months of low intensity endurance riding (8 to 15 hours per week for example) and then have rested for one to two weeks.
Weekly training volumes vary from 6 to 14 hours over a range of 5 to 6 training days per week. A variety of structured sessions are provided and aim to improve endurance, threshold power and speed work in prepeartion for the target event.
Training sessions are prescribed based on heart rate zones and therefore a heart rate monitor is essential when following this plan. A spreadsheet is attached for the calculation of heart rate zones.
Heart Rate Zones (based on % maximum heart rate)
Level 1 = 0 to 64%
Lower Level 2 = 65% to 78%
Upper Level 2 = 79% to 88%
Level 3 = 89% to 94%
Level 4 = 95% to 100%
The plan is intended to take you to the target race via 3 blocks of training, each seperated by a recovery week. Please note that 3 preparation races are included. If you are unable to find suitable races the n substitute with fast Upper Level 2 MTB rides of similar duration.
Prior to commencing this plan you should have completed at least 2 months of low intensity endurance riding (8 to 15 hours per week for example) and then have rested for one to two weeks.
Weekly training volumes vary from 6 to 14 hours over a range of 5 to 6 training days per week. A variety of structured sessions are provided and aim to improve endurance, threshold power and speed work in prepeartion for the target event.
Training sessions are prescribed based on heart rate zones and therefore a heart rate monitor is essential when following this plan. A spreadsheet is attached for the calculation of heart rate zones.
Heart Rate Zones (based on % maximum heart rate)
Level 1 = 0 to 64%
Lower Level 2 = 65% to 78%
Upper Level 2 = 79% to 88%
Level 3 = 89% to 94%
Level 4 = 95% to 100%
Amy Olsen's training plan for the London Bridge Half marathon. This plan includes a 50k trail
This is an intro plan for a half marathon. This plan is for someone that is able to do a combination of walking and light jogging for 45-60minutes.
This 15 week training plan will take a beginner running all the way up to a half marathon (13.1 miles) run.
The first week starts off with a few simple 1 mile power walks. You exercise for about one hour a day with your longer runs on Saturday. Friday and Sunday are rest days.
It can also be used as a weight loss plan. It contains detailed daily exercises sessions with videos that demo many of the exercise session.
Daily sample meal plans are included, along with a food list of foods you should eat and foods you should avoid.
This is part of the Fatman To Ironman Series by Dr Jeff Banas. Dr. Jeff Banas went from a 270 pound Fatman to a 205 pound 7 time Ironman Triathlon Finisher. This plan is part of the Fatman to Ironman Series that no only give you a new body, but also a new life!
You exercise for about one hour a day with your longer runs on Saturday. Friday and Sunday are rest days.
This plan includes a 30min personal consultation Dr. Banas ($200.00 Value). You can discuss any questions you may have about the training, nutrition, supplements, etc
Are you ready for a new body, a new life? Nutrition advice is listed in the weekly goals. Every week you are give nutrition "Home Work" assignment that over time will allow you to change your bad nutrition habits and replace them with new ones.
This program includes detailed exercise sessions and videos that take all the guess work out of training.
This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
- Specific exercise sessions to burn fat and increase testosterone levels.
- Specific strength exercises for injury prevention
- Combining cardo sessions with weight sessions for fats fat loss
- Cold Thermogenesis Protocols
-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)
-Detailed nutrition and supplement protocols.
-Includes specific nutrition and diet info on how many carbs and protein you should be taking to lose weight and increase your body's testosterone level naturally.
-Testosterone enhancing diet and exercise program.
-Cutting edge weight loss and recovery protocols.
-How to find, as use, your fat burning zone.
-How many calories you should be taking in.
-Examples of daily meals and a food list on which foods you should be eating and which foods you should avoid
The first week starts off with a few simple 1 mile power walks. You exercise for about one hour a day with your longer runs on Saturday. Friday and Sunday are rest days.
It can also be used as a weight loss plan. It contains detailed daily exercises sessions with videos that demo many of the exercise session.
Daily sample meal plans are included, along with a food list of foods you should eat and foods you should avoid.
This is part of the Fatman To Ironman Series by Dr Jeff Banas. Dr. Jeff Banas went from a 270 pound Fatman to a 205 pound 7 time Ironman Triathlon Finisher. This plan is part of the Fatman to Ironman Series that no only give you a new body, but also a new life!
You exercise for about one hour a day with your longer runs on Saturday. Friday and Sunday are rest days.
This plan includes a 30min personal consultation Dr. Banas ($200.00 Value). You can discuss any questions you may have about the training, nutrition, supplements, etc
Are you ready for a new body, a new life? Nutrition advice is listed in the weekly goals. Every week you are give nutrition "Home Work" assignment that over time will allow you to change your bad nutrition habits and replace them with new ones.
This program includes detailed exercise sessions and videos that take all the guess work out of training.
This plan includes:
-A personal phone, or sky or email consultation with Dr Banas (www.DrJeffBanas.com)
-Detailed Supplement and nutritional protocols for Fat Loss, Hormone Support, Recovery, Race Day and Performance.
- Specific exercise sessions to burn fat and increase testosterone levels.
- Specific strength exercises for injury prevention
- Combining cardo sessions with weight sessions for fats fat loss
- Cold Thermogenesis Protocols
-Fasting protocols it increase fat loss and to train your body to burn fat as the primary fuel source. (There are more calories in fat than in carbs and you have plenty of fat on you to burn for fuel)
-Detailed nutrition and supplement protocols.
-Includes specific nutrition and diet info on how many carbs and protein you should be taking to lose weight and increase your body's testosterone level naturally.
-Testosterone enhancing diet and exercise program.
-Cutting edge weight loss and recovery protocols.
-How to find, as use, your fat burning zone.
-How many calories you should be taking in.
-Examples of daily meals and a food list on which foods you should be eating and which foods you should avoid
This Marathon Plan is fully intended for a runner that will be attempting their first marathon. Your aim is to finish, enjoy the day and be strong.
As a starting point you should be able to run at least six (6) miles continuously before starting this plan. It is a 16 week plan.
As a starting point you should be able to run at least six (6) miles continuously before starting this plan. It is a 16 week plan.
Beginning to Intermediate Marathoners looking for a strong race
This 10 week plan is for the beginner to intermediate runner looking to place in the 3:30-3:40 finish time. The plan is based on a steady build and is all about getting adequate rest. If you are looking for mega mileage and no recovery time, my plan is not for you.
This plan is for someone with a family and a 40-hour job looking to add a good time to their resume.
You should be already running 15-20 miles per week prior to starting this plan.
This 10 week plan is for the beginner to intermediate runner looking to place in the 3:30-3:40 finish time. The plan is based on a steady build and is all about getting adequate rest. If you are looking for mega mileage and no recovery time, my plan is not for you.
This plan is for someone with a family and a 40-hour job looking to add a good time to their resume.
You should be already running 15-20 miles per week prior to starting this plan.
Run your best Half Marathon on 5 workouts per week. This 17 week plan serves the runner who has little time, but wishes to run the best Half Marathon possible. The plan is suitable for infrequent runners, who have about 6 weeks of running 2-3 times per week of 20 - 40mins at a time under their belt.
This comprehensive plan first provides the Half Marathoner with the necessities of base preparation work. The plan then takes the runner through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers the athlete to the start line fully capable of producing a Half Marathon result that matches their ability. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the runner’s displayed fitness & ability
This comprehensive plan first provides the Half Marathoner with the necessities of base preparation work. The plan then takes the runner through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers the athlete to the start line fully capable of producing a Half Marathon result that matches their ability. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the runner’s displayed fitness & ability
Run/walk your best Half Marathon on 5 workouts per week. This 17 week plan serves the run/walker with little time, who wishes to run the best Half Marathon possible. The plan is suitable for infrequent runners, who have about 6 weeks of running 2-3 times per week of 20 - 40mins at a time under their belt.
This comprehensive plan first provides the Half Marathoner with the necessities of base preparation work. The plan then takes the run/walker through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers the athlete to the start line fully capable of producing a Half Marathon result that matches their ability. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the runner’s displayed fitness & ability
This comprehensive plan first provides the Half Marathoner with the necessities of base preparation work. The plan then takes the run/walker through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers the athlete to the start line fully capable of producing a Half Marathon result that matches their ability. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the runner’s displayed fitness & ability
Run your fastest Half Marathon on 8 to 9 workouts per week. This 22 week plan is best suited to the high level athlete who wishes to achieve their best possible Half Marathon, period. The plan is suitable for runners, who regularly run 5 plus times per week
This complete plan provides the Half Marathon racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line ready to produce a Half Marathon PR. The plan includes regular evaluation training sessions that serve to ensure optimal training paces & intensities specific to the athlete’s fitness & ability
This complete plan provides the Half Marathon racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line ready to produce a Half Marathon PR. The plan includes regular evaluation training sessions that serve to ensure optimal training paces & intensities specific to the athlete’s fitness & ability
Run/walk your fastest Half Marathon on 8 to 9 workouts per week. This 22 week plan is best suited to the high level athlete who wishes to achieve their best possible Half Marathon, period. The plan is suitable for runners, who regularly run/walk 5 plus times per week
This complete plan provides the Half Marathon racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line ready to produce a Half Marathon PR. The unique use of the run/walk methodology allows for reduced risk of injury, a higher likelihood of consistent training & in most cases a faster Half Marathon than a pure run program due to repetition, optimal pacing & increased economy. Through regular evaluation training sessions, the plan keeps the run/walker healthy & injury free by determining optimal training paces & intensities specific to the athlete’s fitness & ability
This complete plan provides the Half Marathon racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line ready to produce a Half Marathon PR. The unique use of the run/walk methodology allows for reduced risk of injury, a higher likelihood of consistent training & in most cases a faster Half Marathon than a pure run program due to repetition, optimal pacing & increased economy. Through regular evaluation training sessions, the plan keeps the run/walker healthy & injury free by determining optimal training paces & intensities specific to the athlete’s fitness & ability
Run your best Half Marathon on 6 -7 workouts per week. This 20 week plan best serves the consistent athlete to achieve the best Half Marathon possible. The plan is suitable for regular runners, who have run 25 – 45 minutes, 3 times per week for approximately 6 weeks.
This comprehensive plan first provides the Half Marathon racer with the necessities of base preparation work. The plan then takes the runner through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers the athlete to the start line fully capable of producing a Half Marathon result that matches their ability. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the runner’s displayed fitness & ability
This comprehensive plan first provides the Half Marathon racer with the necessities of base preparation work. The plan then takes the runner through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers the athlete to the start line fully capable of producing a Half Marathon result that matches their ability. Through regular evaluation training sessions, the plan keeps the runner healthy & injury free by determining optimal training paces & intensities specific to the runner’s displayed fitness & ability
Run /walk your best Half Marathon on 6 -7 workouts per week. This 20 week plan best serves the consistent athlete to achieve the best Half Marathon possible. The plan is suitable for regular runners, who have run/walked 25 – 45 minutes, 3 times per week for approximately 6 weeks.
This comprehensive plan first provides the Half Marathon racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line fully capable of producing a Half Marathon result that matches their ability. The unique use of the run/walk methodology allows for reduced risk of injury, a higher likelihood of consistent training & in most cases a faster Half Marathon than a pure run program due to repetition, optimal pacing & increased economy. Through regular evaluation training sessions, the plan keeps the run/walker healthy & injury free by determining optimal training paces & intensities specific to the athlete’s displayed fitness & ability
This comprehensive plan first provides the Half Marathon racer with the necessities of base preparation work. The plan then takes the athlete through the 3 key preparation phases of General, Strength & Specific Endurance Emphasis so that the Tapering phase that follows delivers them to the start line fully capable of producing a Half Marathon result that matches their ability. The unique use of the run/walk methodology allows for reduced risk of injury, a higher likelihood of consistent training & in most cases a faster Half Marathon than a pure run program due to repetition, optimal pacing & increased economy. Through regular evaluation training sessions, the plan keeps the run/walker healthy & injury free by determining optimal training paces & intensities specific to the athlete’s displayed fitness & ability
Boston Marathon - 16wk - Intermediate, by Eric Kenney, Ek Endurance Coaching
by Eric Kenney 62 weeks $49.00
by Eric Kenney 62 weeks $49.00
This plan will have you ready to take on one of the most challenging and famous marathons of all time. use your time to its maximum, stay healthy and happy. this plan will utilize proper hill workouts and threshold work to get you to your best without unnecessary long runs that can burn you out. This plan builds to a maximum of 8 hours of running per week.
**Check out our coaching Forums! http://app.madsync.net/?domain=madsync.ekendurancecoaching.com
Qualifying for the Boston Marathon is a lifelong goal for many endurance athletes. This 20-week Training Plan builds up your endurance base and then adds in the necessary speed to get you to race day in peak form. This plan is built for athletes with a decent base and at least 1 marathon under your belt.
This is built for each individual athlete to calculate their goal pace (i.e- 3:10 marathon is about 7:15 min/miles) and build each workout for themselves. By simply following the instructions in each workout, you will be able to train yourself to run that qualifyng time needed for the Boston Marathon or just a Personal Best
Good luck and enjoy the training. Remember, endurance sports are more about the journey then the destination.
Coach Jared Gell
Competitive Instinct Multisport, LLC
This is built for each individual athlete to calculate their goal pace (i.e- 3:10 marathon is about 7:15 min/miles) and build each workout for themselves. By simply following the instructions in each workout, you will be able to train yourself to run that qualifyng time needed for the Boston Marathon or just a Personal Best
Good luck and enjoy the training. Remember, endurance sports are more about the journey then the destination.
Coach Jared Gell
Competitive Instinct Multisport, LLC
The ideal candidates for this program are experienced marathon runners that are within minutes to a half hour away from qualifying for the Boston Marathon and are looking for a program that is specifically designed to get them over the top. Otherwise, marathoners that want a challenge can benefit too!
As a 10x Consecutive Boston Marathon Finisher, a Boston Marathon qualifyer, a runner of 30+ Marathons, and a certified coach, I've put together a program centered around the best science available (i.e., power to weight ratios, VO2 Max, lactate threshold, slow twitch muscle development...etc). These are the methods that I've used to progress from a charity runner to a Boston Marathon qualifier.
The program incorporates tested and reliable predictors that have been proven succesfull. If the program is initated preciscely as designed, all of the targets are hit and body composition target is achieved, then the athlete will achieve the power to weight ratio necessary to qualify in their age group.
The plan incorporates approximately 1 to 1 and a half hours per day of training on average, peak running volume of about 30 miles per week, and integrated recovery. The runner will be prepared to effectively attempt a qualifier in about 21 weeks (plus race week).
Strength and conditioning workouts are provided to assist performance.
You'll receive with the program:
1) My 7 page eBook, Boston Marathon Qualify Training Program; which details my principles necessary to qualify for the Boston Marathon.
It includes my Race Execution Strategy with my suggestions for the taper period, race week, race day, race nutrition and post race recommendations.
2) My Boston Qualify Training Program Toolkit which is a workbook I developed of calculators and tables which act as a supplement to the program. The toolkit includes:
- A BMI Current and Target BMI calculator and caloric deficit glidepath that dynamicly gets a runner from where they are to where they need to be by race day to maximize their power to weight ratio.
- A qualifying time target table which demonstrates the workout targets the athlete must target in order to achieve their age group qualifying time.
- A 7 zone Heart Rate Zone calculator, along with a detailed explanation of each zone and an explanation on how to use the zones in training.
- An RPE (Rate of Percieved Exertion) table and description. Rate of Perceived Exertion is an intuitive way for an athlete to measure and describe the intensity and impact of their activity. It's particularly helpful for athletes that do not train with heart rate monitors, or if they're doing intervals so short that it renders HRMs less useful.
- A recovery assesment table and description which represents a guide on how to assess and document recovery.
5) A comprehensive training log and you'll receive a daily email reviewing your prescribed activity for the next two days.
As a 10x Consecutive Boston Marathon Finisher, a Boston Marathon qualifyer, a runner of 30+ Marathons, and a certified coach, I've put together a program centered around the best science available (i.e., power to weight ratios, VO2 Max, lactate threshold, slow twitch muscle development...etc). These are the methods that I've used to progress from a charity runner to a Boston Marathon qualifier.
The program incorporates tested and reliable predictors that have been proven succesfull. If the program is initated preciscely as designed, all of the targets are hit and body composition target is achieved, then the athlete will achieve the power to weight ratio necessary to qualify in their age group.
The plan incorporates approximately 1 to 1 and a half hours per day of training on average, peak running volume of about 30 miles per week, and integrated recovery. The runner will be prepared to effectively attempt a qualifier in about 21 weeks (plus race week).
Strength and conditioning workouts are provided to assist performance.
You'll receive with the program:
1) My 7 page eBook, Boston Marathon Qualify Training Program; which details my principles necessary to qualify for the Boston Marathon.
It includes my Race Execution Strategy with my suggestions for the taper period, race week, race day, race nutrition and post race recommendations.
2) My Boston Qualify Training Program Toolkit which is a workbook I developed of calculators and tables which act as a supplement to the program. The toolkit includes:
- A BMI Current and Target BMI calculator and caloric deficit glidepath that dynamicly gets a runner from where they are to where they need to be by race day to maximize their power to weight ratio.
- A qualifying time target table which demonstrates the workout targets the athlete must target in order to achieve their age group qualifying time.
- A 7 zone Heart Rate Zone calculator, along with a detailed explanation of each zone and an explanation on how to use the zones in training.
- An RPE (Rate of Percieved Exertion) table and description. Rate of Perceived Exertion is an intuitive way for an athlete to measure and describe the intensity and impact of their activity. It's particularly helpful for athletes that do not train with heart rate monitors, or if they're doing intervals so short that it renders HRMs less useful.
- A recovery assesment table and description which represents a guide on how to assess and document recovery.
5) A comprehensive training log and you'll receive a daily email reviewing your prescribed activity for the next two days.
This plan is developed for the athlete who has completed a marathon distance race and is looking for a program
designed to increase his/her performance in a marathon. This plan is 20 weeks in duration and consists of 4-5 runs per week with 2 additional weight training sessions. The total volume is between 6-12 hours a week. The athlete should be able to run/walk for 90 minutes in one session.
Endurance Planet: 28 Week Beginner-Intermediate Marathon Training Plan
by Ben Greenfield 28 weeks $99.00
by Ben Greenfield 28 weeks $99.00
This 28 week (6 month) marathon training plan involves 4 runs per week, along with 2 resistance training sessions. Even though it is not required that you do a marathon prior to this program, you should be able to run 45 minutes without stopping, and also be used to exercising on a regular basis. This plan would suit a 2:50-4:30 marathoner. Big discount for Endurance Planet fans! Get your discount now from http://tinyurl.com/enduranceplanet.
This 12-week training plan is for the individual who is already able to run at least 3 miles and has been training regularly for 3 months. The focus of the plan is to provide a systematic approach to running regularly to achieve the initial goal of finishing a half marathon and/or setting the stage for more extensive training (i.e., longer or faster runs) in the future. If you have not met this criteria you might want to consider choosing the Walk-to-Jog plan.
This 24-week training plan is for the individual who is already able to run at least 3 miles and has been training regularly for 3 months. The focus of the plan is to provide a systematic approach to running regularly to achieve the initial goal of finishing a half marathon and/or setting the stage for more extensive training (i.e., longer or faster runs) in the future. If you have not met this criteria you might want to consider choosing the Walk-to-Jog plan before starting the program.
This plan will prepare you to run a 26.2-mile race by running four or five days a week with weekend runs building to a peak of three hours. It’s useful to have experience at shorter distances before you make this leap. A few successful half marathons will give you the experience and confidence to move to the full marathon. How will you know when you are ready? If you’ve followed my half marathon plan without injury, you should be good to go, and many of the workouts will be familiar. Otherwise, have a look at the first four-week block of this plan. If the first week looks totally doable, or even easier or shorter than what you’ve been doing, you’re probably ready. If it makes you flinch, start with the half marathon and target the full distance next year.
The GoGoRunning 1/2 Marathon Plan is designed to guide you through your first 1/2 Marathon. If you have never run a race before you should start with our 5k plan.
Thank you for stopping by and looking at the Greer Earth Day Half marathon trainig plan. This plan was designed by Dr. Rick Kattouf and Cameron Dorn. During this 12-week plan, you will experience a progressive build in intensity and volume. We incorporate 1-2 rest days per week. Aside from run training, you will have a lot of fun with the strength training and cross training; making you as fit as ever. We incorporate heart rate (HR) training during this plan. To determine your proper hr's, we have Rx'd run assessments throughout the 12 weeks. The attached PDF file will explain in detail as to determing your proper hr's; we kept it VERY simple for you! If you are ready to take your fitness and runing to the next level, this half marathon plan is for you. Now get out there and have some fun training and racing and enjoy the Greer Earth Day Half Marathon! http://www.greerearthdayrun.com/
PLUS Hal Higdon's 1/2 Marathon: Advanced: This Advanced Half Marathon Training Program is for experienced runners: individuals who compete regularly in 5-K, 10-K, half-marathon and even marathon races and who want to improve their performances. Each day I will send you an email message telling you what to run and offering a tip about training. For more information, visit my website at halhigdon.com.
PLUS: Hal Higdon's 1/2 Marathon: Intermediate: The Intermediate Half Marathon Training Program is for experienced runners: individuals who have left their Novice roots behind and who want to improve their performances. Each day I will send you an email message telling you what to run and offering a tip about training. For more information, visit my website: halhigdon.com.
PLUS: Hal Higdon's 1/2 Marathon: Novice 1: The Novice 1 Half Marathon Training Program is designed for beginning runners who want to prepare for their first 13.1-mile race. If you have run several half or full marathons before, you might want to take a look at my Novice 2 half marathon program. Each day I will send you emails telling you how to train. For more information, visit my website: halhigdon.com.
PLUS: Hal Higdon's 1/2 Marathon: Novice 2: Half Marathon Novice 2 fills the gap between the former Novice (now Novice 1) half marathon program and the Intermediate program. Novice 1 targets beginners. These are new runners who have only begun to train. The Intermediate program serves more experienced runners, those who have raced several half marathons and/or full marathons. Take a look at all three programs before you buy and see which group you might fit into best.
This Novice 2 half marathon program is very similar to my Novice 2 program for the full marathon. The pattern is the same. Fridays and Mondays are rest days surrounding the harder weekend workouts: long runs on Saturdays, cross training on Sundays. The midweek workouts on Tuesdays, Wednesdays and Thursdays also mimic the pattern of my novice marathon programs. One difference between Novice 1 and Novice 2 is that I prescribe some running at race pace midweek. All the directions plus a chart are available on attachments to this program or on my website: halhigdon.com. Every day I will send you emails telling you what to run that day and offering tips on training. If you have any questions, ask them on my Hal Higdon Bulletin Boards, available through TrainingPeaks. Never before has training for a half marathon been easier.
This Novice 2 half marathon program is very similar to my Novice 2 program for the full marathon. The pattern is the same. Fridays and Mondays are rest days surrounding the harder weekend workouts: long runs on Saturdays, cross training on Sundays. The midweek workouts on Tuesdays, Wednesdays and Thursdays also mimic the pattern of my novice marathon programs. One difference between Novice 1 and Novice 2 is that I prescribe some running at race pace midweek. All the directions plus a chart are available on attachments to this program or on my website: halhigdon.com. Every day I will send you emails telling you what to run that day and offering tips on training. If you have any questions, ask them on my Hal Higdon Bulletin Boards, available through TrainingPeaks. Never before has training for a half marathon been easier.
PLUS Hal Higdon's 1/2 Marathon: Walking: This is a program designed especially for walkers training for the half marathon (13.1 miles). If you plan to run the half marathon rather than walk, check out one of my other programs at this distance designed for runners. You will receive daily emails telling you how to train and offering tips on that training. For additional information on how to walk a half marathon, visit my website: halhigdon.com.
PLUS: Hal Higdon's 2nd-Time Marathon--2 weeks: This two-week 2nd-Time training program, bridging the gap between two marathons, is only for the hard core: experienced runners who are well trained, who are able to recover rapidly. Each day I will send you an email telling you what to run and also offering training tips. For more information, look for the Multiple Marathons file on my website: halhigdon.com.
PLUS: Hal Higdon's 2nd-Time Marathon--3 weeks: This is one of several programs designed for runners planning to do two or more marathons with minimum rest between. This is my 2nd-Time Program for runners with three weeks between their marathons. I also have interactive programs for runners doing marathons with 2-8 weeks rest. Make sure you pick the correct program. Each day I will send you an email message telling you what to run and offering training tips. For more information, visit halhigdon.com.
PLUS: Hal Higdon's 2nd-Time Marathon--4 weeks: This is one of several programs designed for runners planning to do two or more marathons with minimum rest between. This is my 2nd-Time Program for runners with four weeks between their marathons. I also have interactive programs online for those whose marathons are 2-8 weeks between marathons. Be sure you pick the right program. Each day I will send you an email telling you what to run and offering training tips. For more information, visit my website at halhigdon.com.
PLUS: Hal Higdon's 2nd-Time Marathon--5 weeks: This is one of several programs designed for runners planning to do two or more marathons with minimum rest between. This is my 2nd-Time Program for runners with five weeks between their marathons. I also have interactive programs already online for runners doing marathons with 2-8 weeks rest. Make sure you pick the correct program. Each day I will send you emails telling you what to run and offering tips on your training. For more information, visit my website: halhigdon.com.
Hal Higdon's 2nd-Time Marathon--6 weeks: This is one of several programs designed for runners planning to do two or more marathons with minimum rest between, this one for runners with 6 weeks between their marathons. I also have interactive programs already online for those whose marathons are from 2 to 8 weeks apart. Each day I will send you an email telling you what to run and offering training tips. For more information, visit my website: halhigdon.com.
PREMIUM: Hal Higdon's 2nd-Time Marathon--7 weeks: This 2nd-Time program is designed for runners who want to run two marathons with seven weeks between them. I also have interactive programs already online for runners doing marathons with 2-8 weeks rest. Make sure you pick the correct program. Each day I will send you emails telling you what to run and also offering training advice. For more information, visit my website: halhigdon.com.
PLUS: Hal Higdon's 2nd-Time Marathon--8 weeks:This is one of several programs designed for runners planning to do two or more marathons with minimum rest between. This one is for runners with 8 weeks between their marathons. I also have interactive programs already online for those whose marathons are 2-7 weeks between. Be sure you sign up for the correct program with the right end date. Each day I will send you an email message telling you what to run and offering tips. For more information, visit my website: halhigdon.com.
PREMIUM: Hal Higdon's Marathon 3 Previously named Novice 3, this program does fit conveniently between Novice 2 and Intermediate 1, but its main feature (and appeal) is that it offers only three days of running and an extra dose of cross training for those of us who need a bit more rest between our running workouts. Marathon 3, thus, is for experienced runners, those who have been running a year or two or more and who have raced at distances between 5-K and the marathon. It is not an easy program. Expect to run more miles on those three days. You will also run three long runs of 20 miles in a program lasting 24 weeks. Each day I will send you an email telling you how to train, offering tips as well. For more information, visit my websire, halhigdon.com.
PLUS: Hal Higdon's Marathon Recovery--Advanced: Recovery after the marathon should begin almost the minute you exit the finish chute. This 5-week post-marathon training program for Advanced runners is designed to help you heal your wounds and recover as rapidly as possible so you can move on to new goals. Each day I will send you an email telling you what to run and offering training tips. For more information and directions, visit my website: halhigdon.com.
PLUS: Hal Higdon's Marathon Recovery--Intermediate: Recovery after the marathon should begin almost the minute you exit the finish chute. This 5-week post-marathon training program for Intermediate runners is designed to help you heal your wounds and recover as rapidly as possible so you can move on to new goals. Each day I will send you an email telling you what to run and offering training tips. For more information and directions, visit my website: halhigdon.com.
PLUS: Hal Higdon's Marathon Recovery--Novice: Recovery after a marathon should begin almost the minute you exit the finish chute. This 5-week post-marathon training program is designed to help Novice runners heal your wounds and recover as rapidly as possible so you can move on to new goals. Each day I will send you an email telling you what to run and offering training tips. For more information, visit my website: halhigdon.com.
PLUS: Hal Higdon's Marathon--Advanced 1: This training program for Advanced 1 marathoners is a progressive buildup--similar to that for Novice and Intermediate runners, except you start at 10 miles and peak with three 20-milers. There is also more training at marathon pace (usually Saturdays, the day before Sunday long runs). The major difference, however, is the addition of speedwork. Advanced 1 has one day of speedwork; Advanced 2, two. Pick your poison. Each day I will send you an email telling you what to run and offering a training tip. For more information and directions, visit my website: halhigdon.com.
PLUS: Hal Higdon's Marathon--Advanced 2: My Advanced 2 Marathon Training Program is the toughest one I offer. Be aware of that before you punch the purchase button. It is definitely not for beginners running their first marathon. It may not even be for very seasoned runners with 10 or 20 marathons under their belts. In addition to a high level of mileage and three 20-milers, Advanced 2 prescribes two days of speedwork. Sign up and each day I will send you an email telling you what to run and offering a training tip. For more information and directions, visit my website: halhigdon.com.
This premum program is designed for Advanced 1 runners doing the Chicago Marathon on Sunday, October 13, 2013. If you are training for a marathon with a different end date, you need to select one of my other programs.
The 18-week build-up begins on Monday, June 10. You will not begin to receive daily email messages until just before that date.
Advanced 1 follows a progressive buildup--similar to that for Novice and Intermediate runners, except you start at 10 miles and peak with three 20-milers. There is also more training at marathon pace (usually Saturdays, the day before Sunday long runs) plus one day of speedwork each week. Every day I will send you emails telling you what to run and offering training tips. For more information, visit the marathon screens on my website: halhigdon.com.
The 18-week build-up begins on Monday, June 10. You will not begin to receive daily email messages until just before that date.
Advanced 1 follows a progressive buildup--similar to that for Novice and Intermediate runners, except you start at 10 miles and peak with three 20-milers. There is also more training at marathon pace (usually Saturdays, the day before Sunday long runs) plus one day of speedwork each week. Every day I will send you emails telling you what to run and offering training tips. For more information, visit the marathon screens on my website: halhigdon.com.
This Hal Higdon PLUS version of my Advanced 2 program is designed specially for runners training for the Chicago Marathon on Sunday, October 13, 2013. If you are training for a marathon with a different end date, back up and select one of my other training programs.
The 18-week training window begins Monday, June 10. You will not begin to get daily email messages until just before that date.
Be warned: My Advanced 2 Marathon Training Program is the toughest one I offer. Be aware of that before you sign up. It is definitely not for beginners running their first marathon. It may not even be for very seasoned runners with 10 or 20 marathons under their belts. In addition to a high level of mileage and three 20-milers, Advanced 2 prescribes two days of speedwork. That's not easy. If you think you're capable of accepting this ultimate challenge, every day I will send you emails telling you what to run and offering training tips. For more information and directions, visit the marathon screens on my website: halhigdon.com.
The 18-week training window begins Monday, June 10. You will not begin to get daily email messages until just before that date.
Be warned: My Advanced 2 Marathon Training Program is the toughest one I offer. Be aware of that before you sign up. It is definitely not for beginners running their first marathon. It may not even be for very seasoned runners with 10 or 20 marathons under their belts. In addition to a high level of mileage and three 20-milers, Advanced 2 prescribes two days of speedwork. That's not easy. If you think you're capable of accepting this ultimate challenge, every day I will send you emails telling you what to run and offering training tips. For more information and directions, visit the marathon screens on my website: halhigdon.com.
Hal Higdon's Marathon--Intermediate 1: This premium program is designed for runners training for the 2013 Chicago Marathon on October 13, 2013. If you are running a different race with a different end date, you must chose a different plan.
The 18-week training window opens Monday, June 10. You will not begin to get daily email messages until just before that date.
Intermediate 1 features more mileage than my novice programs. You should be a fairly experienced runner to choose it. Every day I will send you emails telling you what to run and offering training tips. For more information, visit the marathon screens on my website: halhigdon.com.
The 18-week training window opens Monday, June 10. You will not begin to get daily email messages until just before that date.
Intermediate 1 features more mileage than my novice programs. You should be a fairly experienced runner to choose it. Every day I will send you emails telling you what to run and offering training tips. For more information, visit the marathon screens on my website: halhigdon.com.
This premium Intermediate 2 Marathon Training Program is designed specially for runners planning to do the Chicago Marathon on Sunday, October 13, 2013. If you are training for a marathon with a different end date, you need to back up and select one of my standard marathon programs.
The 18-week training window begins Monday, June 10. You will not begin to get daily email messages until just before that date.
Intermediate 2 offers a little bit more mileage than Intermediate 1, including three 20-milers. Every day I will send you emails telling you what to run and offering training tips. For more information and directions, visit the marathon screens on my website: halhigdon.com.
The 18-week training window begins Monday, June 10. You will not begin to get daily email messages until just before that date.
Intermediate 2 offers a little bit more mileage than Intermediate 1, including three 20-milers. Every day I will send you emails telling you what to run and offering training tips. For more information and directions, visit the marathon screens on my website: halhigdon.com.
Introduction: This is my most popular program: the Novice 1 Marathon Training Program. This premium version is configured for runners training for the Chicago Marathon on Sunday, October 13, 2013. It is the program used by CARA to train runners in its marathon training class aimed at that race. If you are training for another marathon with a different end date, you need to sign up for a different program.
The 18-week training window begins Monday, June 10. You will not begin to get daily email messages until just before that date.
This program is designed for beginning runners, as the Novice 1 label indicates. If you can comfortably get through the first long run of 6 miles at the end of Week 1, you will be primed and ready to go in the Chicago Marathon 18 weeks later. The build-up is both gentle and progressive. You will be following in the footsteps of tens of thousands of runners, who have achieved success with Novice 1.
If you are beyond the beginner status, maybe with several previous races (including a half marathon) in your resume, you might want to consider Novice 2.
For more information on how to use this program, visit my Web site: halhigdon.com
The 18-week training window begins Monday, June 10. You will not begin to get daily email messages until just before that date.
This program is designed for beginning runners, as the Novice 1 label indicates. If you can comfortably get through the first long run of 6 miles at the end of Week 1, you will be primed and ready to go in the Chicago Marathon 18 weeks later. The build-up is both gentle and progressive. You will be following in the footsteps of tens of thousands of runners, who have achieved success with Novice 1.
If you are beyond the beginner status, maybe with several previous races (including a half marathon) in your resume, you might want to consider Novice 2.
For more information on how to use this program, visit my Web site: halhigdon.com
Hal Higdon's Marathon: Chicago 2013, Novice 2: This premium program is designed specifically for those running the Chicago Marathon on October 13, 2013. If you are planning to run another race, you need to pick another program.
The 18-week training window begins Monday, June 10. You will not begin to get daily email messages until just before that date.
But let me introduce you to Novice 2, designed to fit comfortably between Novice 1 and Intermediate 1. Novice 2 is designed for runners who may already have run and finished their first marathons and want to add just a bit more mileage while training for their second or third marathons, hoping to improve their times, perhaps even qualify for the Boston Marathon. Every day I will send you emails telling you what to run and offering training tips. For more information and directions, visit the marathon screens on my website: halhigdon.com.
The 18-week training window begins Monday, June 10. You will not begin to get daily email messages until just before that date.
But let me introduce you to Novice 2, designed to fit comfortably between Novice 1 and Intermediate 1. Novice 2 is designed for runners who may already have run and finished their first marathons and want to add just a bit more mileage while training for their second or third marathons, hoping to improve their times, perhaps even qualify for the Boston Marathon. Every day I will send you emails telling you what to run and offering training tips. For more information and directions, visit the marathon screens on my website: halhigdon.com.
PLUS: Hal Higdon's Marathon--Intermediate 1: This is my Intermediate 1 Marathon Training Program, one step up from Novice 2. It is designed for runners who may have used my novice programs to run their first marathons and who are now looking to increase--at least slightly--their training levels hoping to improve their Personal Records. It is not recommended for runners doing their first marathon. If that is you, check out the descriptions of the novice programs before deciding which program to purchase. Each day I will send you emails telling you what to run and offering training tips. For more information and directions, visit the marathon screens on halhigdon.com.
PLUS: Hal Higdon's Marathon: Intermediate 2: What's the difference between the Intermediate 1 and the Intermediate 2 Marathon Training Programs? A little bit of mileage, that's all. Runners who choose the latter run three 20-milers toward the end of the program instead of two. And there's a bit more mileage leading up to those 20-milers. Otherwise, the programs are basically the same. You would choose one or the other depending on how many marathons you have run and how your training has progressed. A logical progression would be to start with one of the Novice programs (1 or 2), move to Intermediate 1 for your next marathon and Intermediate 2 for the one after that. Or you may want to stay longer at each level before moving up. And you can even move backwards. The choice is yours. Each day, if you sign up for this program, I will send you emails telling you what to run and offering training tips. For more information and directions, visit the marathon screens on my website: halhigdon.com.
PLUS: Hal Higdon's Marathon: Novice 1: This is my most popular program: the Novice 1 Marathon Training Program. If you are training for your first marathon, this is the training program for you! Even if you are an experienced marathoner, you may choose this as a gentle and low-mileage approach to your favorite sport. More than a hundred thousand runners have used it with success. It will get you to the starting line--and finish line. Each day, I will send you emails telling you what to run and offering training tips. For more information and directions, visit the marathon screens on my website: halhigdon.com.
PREMIUM: Hal Higdon's Marathon--Novice 2: Let me introduce you to Novice 2, designed to fit comfortably between Novice 1 and Intermediate 1. Novice 2 is designed for runners who may already have run and finished their first marathons and want to add just a bit more mileage while training for their second or third marathons, hoping to improve their times, perhaps even qualify for the Boston Marathon. Every day I will send you emails telling you what to run and offering training tips. For more information and directions, visit the marathon screens on my website: halhigdon.com.
PLUS: Hal Higdon's Novice Supreme Marathon Training: Are you a new runner with a limited background in running, yet you still would like to run a marathon? This Novice Supreme Program is the training plan for you! It combines my 12-week Novice Spring Training Program with my 18-week Novice Marathon Training Program, but at a discount price compared to what you would pay for each program separately. You begin training 30 weeks ahead of your planned marathon with a long run of only 3 miles in the first week of training. Then after 12 weeks of graduated training, you make an easy transition to my 18-week Novice Marathon Training Program that leads to a marathon of your choice. If you want success in your first marathon, this is the way to go. Each day I will send you an email telling you what to run and offering a training tip. For more information and directions, visit my website: halhigdon.com.
PLUS: Hal Higdon's Personal Best Training Program: This 30-week Personal Best Marathon Training Program is designed for experienced runners, those who have run two or three or more marathons and who would like to improve their times, to achieve Peak Performance, to set a Personal Record (PR), perhaps to score a Boston Marathon qualifying time (BQ). It combines my 12-week Intermediate Spring Training Program with my popular 18-week Intermediate 1 Marathon Training Program. If you are an experienced runner, you could just as easily access each of those programs and move from one to the other at the end of 12 weeks. But I've done the work for you--and at a lower price for both separate. Each day, I will send you an email telling you what to run and offering a training tip. For more information and directions, visit my website: halhigdon.com.
Hal Higdon: 1/2 Marathon--Intermediate: The Intermediate Half Marathon Training Program is for experienced runners: individuals who have left their Novice roots behind and who want to improve their performances. Each day I will send you an email message telling you what to run and offering a tip about training.
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
Hal Higdon: 1/2 Marathon--Novice 1: This basic Novice Half Marathon Training Program is designed both for beginning runners who want to prepare for their first 13.1-mile race, but also for experienced runners interested in a fail safe program that will allow them to excel without making excessive demands upon their time. Each day I will send you emails telling you how to train.
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
Consider also visiting halhigdon.bluefinapps.com to obtain an app for your iPhone or other e-device.
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
Consider also visiting halhigdon.bluefinapps.com to obtain an app for your iPhone or other e-device.
Hal Higdon: 1/2 Marathon--Novice 2: Half Marathon Novice 2 fills the gap between the former Novice (now Novice 1) half marathon program and the Intermediate program. Novice 1 targets beginners. These are new runners who have only begun to train. The Intermediate program serves more experienced runners, those who have raced several half marathons and/or full marathons. Take a look at all three programs before you buy and see which group you might fit into best.
This Novice 2 half marathon program is very similar to my Novice 2 program for the full marathon. The pattern is the same. Fridays and Mondays are rest days surrounding the harder weekend workouts: long runs on Saturdays, cross training on Sundays. The midweek workouts on Tuesdays, Wednesdays and Thursdays also mimic the pattern of my novice marathon programs. One difference between Novice 1 and Novice 2 is that I prescribe some running at race pace midweek. All the directions plus a chart are available on attachments to this program or on my website: halhigdon.com. Every day I will send you emails telling you what to run that day. If you have any questions, ask them on my Hal Higdon Bulletin Boards, accessible through TrainingPeaks. Never before has training for a half marathon been easier.
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
Consider also visiting halhigdon.bluefinapps.com to obtain an app for your iPhone or other e-device.
This Novice 2 half marathon program is very similar to my Novice 2 program for the full marathon. The pattern is the same. Fridays and Mondays are rest days surrounding the harder weekend workouts: long runs on Saturdays, cross training on Sundays. The midweek workouts on Tuesdays, Wednesdays and Thursdays also mimic the pattern of my novice marathon programs. One difference between Novice 1 and Novice 2 is that I prescribe some running at race pace midweek. All the directions plus a chart are available on attachments to this program or on my website: halhigdon.com. Every day I will send you emails telling you what to run that day. If you have any questions, ask them on my Hal Higdon Bulletin Boards, accessible through TrainingPeaks. Never before has training for a half marathon been easier.
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
Consider also visiting halhigdon.bluefinapps.com to obtain an app for your iPhone or other e-device.
Hal Higdon: Marathon--Intermediate 1: This is my Intermediate 1 Marathon Training Program, one step up from Novice 2. It is designed for runners who may have used my novice programs to run their first marathons and who are now looking to increase--at least slightly--their training levels hoping to improve their Personal Records. It is not recommended for runners doing their first marathon. If that is you, check out the descriptions of the novice programs before deciding which program to purchase. Each day I will send you emails telling you what to run and offering training tips.
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
Hal Higdon: Marathon--Intermediate 2: What's the difference between the Intermediate 1 and the Intermediate 2 Marathon Training Programs? A little bit of mileage, that's all. Runners who choose the latter run three 20-milers toward the end of the program instead of two. And there's a bit more mileage leading up to those 20-milers. Otherwise, the programs are basically the same. You would choose one or the other depending on how many marathons you have run and how your training has progressed. A logical progression would be to start with one of the Novice programs (1 or 2), move to Intermediate 1 for your next marathon and Intermediate 2 for the one after that. Or you may want to stay longer at each level before moving up. And you can even move backwards. The choice is yours. Each day, if you sign up for this program, I will send you emails telling you what to run and offering training tips.
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
Hal Higdon: Marathon--Novice 1: This is my most popular schedule: Novice 1 Marathon. If you are training for your first marathon, this is the training program for you! Even if you are an experienced marathoner, you may choose this as a gentle and low-mileage approach to your favorite sport. Hundreds of thousands of runners have used it with success. It will get you to the starting line--and finish line. Each day, I will send you emails telling you what to run.
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
Consider also visiting halhigdon.bluefinapps.com to obtain an app for your iPhone or other e-device.
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
Consider also visiting halhigdon.bluefinapps.com to obtain an app for your iPhone or other e-device.
Hal Higdon: Marathon--Novice 2: Let me introduce you to Novice 2, designed to fit comfortably between Novice 1 and Intermediate 1. Novice 2 is designed for runners who may already have run and finished their first marathons and want to add just a bit more mileage while training for their second or third marathons, hoping to improve their times, perhaps even qualify for the Boston Marathon. Every day I will send you emails telling you what to run and offering training tips.
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
Consider also visiting halhigdon.bluefinapps.com to obtain an app for your iPhone or other e-device.
This is the quick-and-easy version. For more detailed instructions and daily motivational tips, you may want to upgrade to the Hal Higdon PLUS version of the same program.
For more on training, visit my website: halhigdon.com
Consider also visiting halhigdon.bluefinapps.com to obtain an app for your iPhone or other e-device.
Introduction: Are you a new runner with a limited background in running, yet you still would like to run The Chicago Marathon on Sunday, October 13, 2013? This Novice Supreme Program is the training plan for you. Please note, however, that this program is specific to Chicago. If you are training for another marathon with a different end date, you need to check my training menu for programs general to all marathons.
Novice Supreme combines my 12-week Novice Spring Training Program with my 18-week Novice 1 Marathon Training Program, but at a discount price compared to what you would pay for each program separately. You begin training 30 weeks ahead of your planned marathon with a long run of only 3 miles in the first week of training. Then after 12 weeks of graduated training, you make an easy transition to my 18-week Novice 1 Marathon Training Program that leads to a marathon of your choice. If you want success in your first marathon, this is the way to go.
Below are some general instructions to get you started. As you continue to train, each daily email will provide you with information on how to prepare for a marathon. If you have questions, be sure to visit my Hal Higdon Forums, where I respond to specific questions related to all my training programs.
The 12-week Spring Training Program for Novice runners is one of my easiest. It is designed to get you in shape so that you can begin my 18-week Novice 1 Marathon Training Program, one that has been used by perhaps a quarter million runners already.
There's no better way to become a runner than by following my graduated programs. You begin with a 3-miler the first weekend (and 9 total miles that week) and in a dozen weeks, you do a 6-miler on the weekend and 15 total miles. That brings you to the start point for my 18-week Novice 1 marathon training program.
No special instructions are necessary. All you need to know is contained in the daily email messages I will send you telling you what to run each day and offering tips on many other aspects of running. Further information can be found on my Web site: www.halhigdon.com.
It is easier to become a marathon runner than you might think. Begin today!
Novice Supreme combines my 12-week Novice Spring Training Program with my 18-week Novice 1 Marathon Training Program, but at a discount price compared to what you would pay for each program separately. You begin training 30 weeks ahead of your planned marathon with a long run of only 3 miles in the first week of training. Then after 12 weeks of graduated training, you make an easy transition to my 18-week Novice 1 Marathon Training Program that leads to a marathon of your choice. If you want success in your first marathon, this is the way to go.
Below are some general instructions to get you started. As you continue to train, each daily email will provide you with information on how to prepare for a marathon. If you have questions, be sure to visit my Hal Higdon Forums, where I respond to specific questions related to all my training programs.
The 12-week Spring Training Program for Novice runners is one of my easiest. It is designed to get you in shape so that you can begin my 18-week Novice 1 Marathon Training Program, one that has been used by perhaps a quarter million runners already.
There's no better way to become a runner than by following my graduated programs. You begin with a 3-miler the first weekend (and 9 total miles that week) and in a dozen weeks, you do a 6-miler on the weekend and 15 total miles. That brings you to the start point for my 18-week Novice 1 marathon training program.
No special instructions are necessary. All you need to know is contained in the daily email messages I will send you telling you what to run each day and offering tips on many other aspects of running. Further information can be found on my Web site: www.halhigdon.com.
It is easier to become a marathon runner than you might think. Begin today!
Introduction:This 30-week Personal Best Marathon Training Program is designed for experienced runners, those who have run two or three or more marathons and who would like to improve their times, to achieve Peak Performance, to set a Personal Record (PR), perhaps to score a Boston Marathon qualifying time (BQ).
But you need time to complete it, a full 30 weeks between now and your marathon. If you have less than that time you might want to consider one of my standard marathon training programs lasting 18 weeks. Note also that this specific program is designed only for those planning to run The Chicago Marathon on Sunday, October 13, 20013. If you want to train for a marathon with a different end date, you need to back up and select another plan.
If truth be told, Personal Best is not exactly a new marathon training program, but rather two training programs combined for the convenience of Intermediate runners. Personal Best combines my 12-week Intermediate Spring Training Program with my popular 18-week Intermediate 1 Marathon Training Program. If you are an experienced runner, you could just as easily access each of those programs and move from one to the other at the end of 12 weeks. But I've done the work for you.
Most important, I can offer you this 30-week program at a lower price than if you signed up separately for the two programs on which it is based.
You will receive daily emails telling you what to run, also offering motivational tips. For additional information, please access the instructions available on my Website, halhigdon.com. And if you need to ask me questions, you can do so by going to the Hal Higdon Forums, available through TrainingPeaks.
This is a great training program, in fact two great training programs for an unbeatable price available only to runners training for Chicago. Good luck with all your running goals.
But you need time to complete it, a full 30 weeks between now and your marathon. If you have less than that time you might want to consider one of my standard marathon training programs lasting 18 weeks. Note also that this specific program is designed only for those planning to run The Chicago Marathon on Sunday, October 13, 20013. If you want to train for a marathon with a different end date, you need to back up and select another plan.
If truth be told, Personal Best is not exactly a new marathon training program, but rather two training programs combined for the convenience of Intermediate runners. Personal Best combines my 12-week Intermediate Spring Training Program with my popular 18-week Intermediate 1 Marathon Training Program. If you are an experienced runner, you could just as easily access each of those programs and move from one to the other at the end of 12 weeks. But I've done the work for you.
Most important, I can offer you this 30-week program at a lower price than if you signed up separately for the two programs on which it is based.
You will receive daily emails telling you what to run, also offering motivational tips. For additional information, please access the instructions available on my Website, halhigdon.com. And if you need to ask me questions, you can do so by going to the Hal Higdon Forums, available through TrainingPeaks.
This is a great training program, in fact two great training programs for an unbeatable price available only to runners training for Chicago. Good luck with all your running goals.
This 12-week Half Marathon training plan requires the use of a heart rate monitor. It was designed by Eric Orton using his proven training principles developed from 11 years of coaching experience and detailed in the book Born To Run. The 12 week plan works well for runners who have be running consistently for the last 4-6 weeks or more. Following this plan will prepare you for your Trail Half Marathon by including all of the elements used by Eric in coaching his trail runners. The workouts included in most weeks allow you to customize the plan to your capacity for weekly volume. Workout descriptions are very specific, with a focus on "quality" runs. R&R weeks every fourth week when training is greatly reduced for 4-5 days. These R&R weeks will allow for adaptation and improved performance.
This plan is designed for an experienced runner that has 9 weeks to prepare for their next Half Marathon. This plan assumes that there are no injuries and the runner has been doing some training.
This plan is for the intermediate runner. You should already be running on a consistent basis of 8 to 12 hours. This probably will not be your first half marathon. It's a 16 week training schedule designed for someone that plans to run it in 2.5 to under 2 hours. The plan includes weight training, speed work with details, hill workouts and long runs. Each workout is very specific and designed to help you acheive your goal. The plan will start with4 hours a week of running, then build to weeks with 6-7 hours of running.
Half Marathon Intermediate 12-week Training Plan by TeamKattouf
by Dr. Rick Kattouf II 12 weeks $99.00
by Dr. Rick Kattouf II 12 weeks $99.00
Thank you for visiting the intermediate half marathon training plan. This plan is designed by Dr. Rick Kattouf II and Cameron Dorn. This plan is for the individual that has between 4 hours and 7.5 hours to train. The plan includes speed work, tempo, hills and many other fun and challenging workouts to have you performing at your best. The plan is based entirely off heart rate and will take your training to the next level. We at TeamKattouf hope you enjoy the journey in training for your half marathon of choice, with this intermediate 13.1 training plan!
This plan is for beginners. This could be your first, second or third mini marathon. It's a 16 week training schedule designed for someone that plans to run it in 2 hours or more. The plan includes weight training, speed work with details, hill workouts and long runs. Each workout is very specific and designed to help you acheive your goal. The plan will start with 3 hours a week of running, then build to weeks with 4 - 5:50 hours of running.
This half marathon training program is for a beginner runner who has been running 3-4 times per week (~30 minutes per run) the past few weeks. This training program prescribes your run workouts by time/minutes (rather than mileage). Your peak long run will top out at 2 hours. Each week of this program includes running, cross training, and rest days.
This half marathon training program is for runners who have been running 3-4 times per week (~30-40 minutes per run) the past few months. This training program prescribes your run workouts by time/minutes (rather than mileage). Your peak long run will top out at 2 hours and 20 minutes. Each week of this program includes running, cross training, and rest days.
This half marathon training program is for runners who have been running 3-4 times per week (~3-4 miles each) the past few months. This training program prescribes your run workouts by mileage (rather than time). Your peak long run will top out at 14 miles. Each week of this program includes running, cross training, and rest days.
This is for an Intermediate runner wanting to finish in a time between 1.20-1.45. Must have a heart rate monitor and/or GPS.
It’s useful to have experience at the shorter distances before you make this leap. A few 5Ks and 10Ks will give you the experience and confidence to move to the half marathon. How will you know when you are ready? If you’ve followed my 10K plan, you should be good to go, and many of the workouts will be familiar. Otherwise, have a look at the first week of this plan. If the first week looks totally doable, or even easier or shorter than what you’ve been doing, you’re probably ready. If it makes you flinch, start with the 5K or 10K plans.
This is a static advanced Half Marathon training plan. The program is designed as a "one size fits most" strategy for individuals that are unable to obtain a customized training plan with personalized coaching.
If you've run several half marathon and consider yourself an avid runner, this plan is designed to help you increase your power to weight ratio, your VO2 Max and potential improve your half marathon finishing time.
With approximately 1 to 1 and a half hours per day of training on average, with integrated recovery, an advanced marathon will have a reliable framework to enhance half marathon performance in 12 weeks. (excluding race week).
Strength and conditioning workouts are provided to assist performance.
You'll receive with the program:
1) A BMI assesment calculator and target calculator
2) An RPE (Rate of Percieved Exertion) table.
Rate of Perceived Exertion is an intuitive way for an athlete to measure and describe the intensity and impact of their activity.
3) A 7 zone HR Zone calculator, along with a detailed explanation of each zone and what it means.
4) A recovery assesment table and description
These are provided to assist those that use thee metrics to gauge, track and log performance.
5) A comprehensive training log and you'll receive a daily email reviewing your prescribed activity for the next two days.
If you've run several half marathon and consider yourself an avid runner, this plan is designed to help you increase your power to weight ratio, your VO2 Max and potential improve your half marathon finishing time.
With approximately 1 to 1 and a half hours per day of training on average, with integrated recovery, an advanced marathon will have a reliable framework to enhance half marathon performance in 12 weeks. (excluding race week).
Strength and conditioning workouts are provided to assist performance.
You'll receive with the program:
1) A BMI assesment calculator and target calculator
2) An RPE (Rate of Percieved Exertion) table.
Rate of Perceived Exertion is an intuitive way for an athlete to measure and describe the intensity and impact of their activity.
3) A 7 zone HR Zone calculator, along with a detailed explanation of each zone and what it means.
4) A recovery assesment table and description
These are provided to assist those that use thee metrics to gauge, track and log performance.
5) A comprehensive training log and you'll receive a daily email reviewing your prescribed activity for the next two days.
This is a static beginner Half Marathon training plan. The program is designed as a "one size fits most" strategy for individuals that are unable to obtain a customized training plan with personalized coaching.
If you've run anywhere from 5 to 10 kilometers, but don't think of yourself as an avid runner, this plan can help you prepare to run 13.1 miles.
With approximately 1 to 1 and a half hours per day of training on average, and average weekly running miles of about 10 miles, with integrated recovery, a beginner will be prepared for a half marathon in about 12 weeks (excluding race week).
Strength and conditioning workouts are provided to assist performance.
Rate of Perceived Exertion is an intuitive way for an athlete to measure and describe the intensity and impact of their activity. It's particularly helpful for athletes that do not train with heart rate monitors, or if they're doing intervals so short that it renders HRMs less useful.
You'll receive with the program:
1) An RPE (Rate of Percieved Exertion) table and description and
2) A 7 zone HR Zone calculator, along with a detailed explanation of each zone and what it means.
3) A recovery assesment table and description
These are provided to assist those that use thee metrics to gauge, track and log performance.
4) A comprehensive training log and you'll receive a daily email reviewing your prescribed activity for the next two days.
If you've run anywhere from 5 to 10 kilometers, but don't think of yourself as an avid runner, this plan can help you prepare to run 13.1 miles.
With approximately 1 to 1 and a half hours per day of training on average, and average weekly running miles of about 10 miles, with integrated recovery, a beginner will be prepared for a half marathon in about 12 weeks (excluding race week).
Strength and conditioning workouts are provided to assist performance.
Rate of Perceived Exertion is an intuitive way for an athlete to measure and describe the intensity and impact of their activity. It's particularly helpful for athletes that do not train with heart rate monitors, or if they're doing intervals so short that it renders HRMs less useful.
You'll receive with the program:
1) An RPE (Rate of Percieved Exertion) table and description and
2) A 7 zone HR Zone calculator, along with a detailed explanation of each zone and what it means.
3) A recovery assesment table and description
These are provided to assist those that use thee metrics to gauge, track and log performance.
4) A comprehensive training log and you'll receive a daily email reviewing your prescribed activity for the next two days.
This is a static intermediate Half Marathon training plan. The program is designed as a "one size fits most" strategy for individuals that are unable to obtain a customized training plan with personalized coaching.
If you've run a half marathon before, or consider yourself an avid runner, this plan can help you prepare to run 13.1 miles.
With approximately 1 to 1 and a half hours per day of training on average, average weekly running volume of about 10 miles, with integrated recovery, an intermediate level half marathoner will be prepared for a half marathon in about 12 weeks (excluding race week).
Strength and conditioning workouts are provided to assist performance.
Rate of Perceived Exertion is an intuitive way for an athlete to measure and describe the intensity and impact of their activity. It's particularly helpful for athletes that do not train with heart rate monitors, or if they're doing intervals so short that it renders HRMs less useful.
You'll receive with the program:
1) A BMI assesment calculator and target calculator
2) An RPE (Rate of Percieved Exertion) table and description and
3) A 7 zone HR Zone calculator, along with a detailed explanation of each zone and what it means.
4) A recovery assesment table and description
These are provided to assist those that use thee metrics to gauge, track and log performance.
5) A comprehensive training log and you'll receive a daily email reviewing your prescribed activity for the next two days.
If you've run a half marathon before, or consider yourself an avid runner, this plan can help you prepare to run 13.1 miles.
With approximately 1 to 1 and a half hours per day of training on average, average weekly running volume of about 10 miles, with integrated recovery, an intermediate level half marathoner will be prepared for a half marathon in about 12 weeks (excluding race week).
Strength and conditioning workouts are provided to assist performance.
Rate of Perceived Exertion is an intuitive way for an athlete to measure and describe the intensity and impact of their activity. It's particularly helpful for athletes that do not train with heart rate monitors, or if they're doing intervals so short that it renders HRMs less useful.
You'll receive with the program:
1) A BMI assesment calculator and target calculator
2) An RPE (Rate of Percieved Exertion) table and description and
3) A 7 zone HR Zone calculator, along with a detailed explanation of each zone and what it means.
4) A recovery assesment table and description
These are provided to assist those that use thee metrics to gauge, track and log performance.
5) A comprehensive training log and you'll receive a daily email reviewing your prescribed activity for the next two days.
The Cutting-Edge Runner Half-MarathonTraining Plan, Level 0, is recommended for runners who want to complete a successful half-marathon race in 12 to 16 weeks and whose current fitness level allows them to run about 4 times per week, up to 40 minutes per run.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 10 minutes of running and builds up to 3 hours and 49 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:20 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:40 done mainly at Moderate Aerobic pace
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
A 10K tune-up race is scheduled at the end of week 12. If you can't find a suitable 10K race to do that day, you may run a 10K time trial instead.
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 10 minutes of running and builds up to 3 hours and 49 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:20 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 1:40 done mainly at Moderate Aerobic pace
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
A 10K tune-up race is scheduled at the end of week 12. If you can't find a suitable 10K race to do that day, you may run a 10K time trial instead.
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner Half-MarathonTraining Plan, Level 1, is recommended for runners who want to complete a successful half-marathon race in 12 to 16 weeks and whose current fitness level allows them to run about 4 times per week, up to 45 minutes per run.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 20 minutes of running and builds up to 4 hours and 6 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:05 to 1:45 done mainly at Moderate Aerobic pace
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
A 10K tune-up race is scheduled at the end of week 12. If you can't find a suitable 10K race to do that day, you may run a 10K time trial instead.
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 20 minutes of running and builds up to 4 hours and 6 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:05 to 1:45 done mainly at Moderate Aerobic pace
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
A 10K tune-up race is scheduled at the end of week 12. If you can't find a suitable 10K race to do that day, you may run a 10K time trial instead.
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner Half-MarathonTraining Plan, Level 2, is recommended for runners who want to complete a successful half-marathon race in 12 to 16 weeks and whose current fitness level allows them to run about 4 times per week, up to 45 minutes per run.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 31 minutes of running and builds up to 4 hours and 6 minutes.
(Although the total amount of weekly running is not much greater than in the Level 1 plan, this plan features more high-intensity running.)
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:05 to 1:50 done mainly at Moderate Aerobic pace
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
A 10K tune-up race is scheduled at the end of week 12. If you can't find a suitable 10K race to do that day, you may run a 10K time trial instead.
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 31 minutes of running and builds up to 4 hours and 6 minutes.
(Although the total amount of weekly running is not much greater than in the Level 1 plan, this plan features more high-intensity running.)
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:05 to 1:50 done mainly at Moderate Aerobic pace
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
A 10K tune-up race is scheduled at the end of week 12. If you can't find a suitable 10K race to do that day, you may run a 10K time trial instead.
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner Half-MarathonTraining Plan, Level 3, is recommended for runners who want to complete a successful half-marathon race in 12 to 16 weeks and whose current fitness level allows them to run about 5 times per week, up to 45 minutes per run.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 5 runs per week (except every 4th week, which has only 4 runs), plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 51 minutes of running and builds up to 4 hours and 41 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:05 to 1:50 done mainly at Moderate Aerobic pace
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
A 10K tune-up race is scheduled at the end of week 12. If you can't find a suitable 10K race to do that day, you may run a 10K time trial instead.
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 5 runs per week (except every 4th week, which has only 4 runs), plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 51 minutes of running and builds up to 4 hours and 41 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:05 to 1:50 done mainly at Moderate Aerobic pace
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
A 10K tune-up race is scheduled at the end of week 12. If you can't find a suitable 10K race to do that day, you may run a 10K time trial instead.
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner Half-MarathonTraining Plan, Level 4, is recommended for runners who want to complete a successful half-marathon race in 12 to 16 weeks and whose current fitness level allows them to run about 5 times per week, up to 50 minutes per run.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 56 minutes of running and builds up to 4 hours and 31 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:05 to 1:55 done mainly at Moderate Aerobic pace
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
A 10K tune-up race is scheduled at the end of week 12. If you can't find a suitable 10K race to do that day, you may run a 10K time trial instead.
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 56 minutes of running and builds up to 4 hours and 31 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:05 to 1:55 done mainly at Moderate Aerobic pace
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
A 10K tune-up race is scheduled at the end of week 12. If you can't find a suitable 10K race to do that day, you may run a 10K time trial instead.
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner Half-MarathonTraining Plan, Level 5, is recommended for runners who want to complete a successful half-marathon race in 12 to 16 weeks and whose current fitness level allows them to run about 5 times per week, up to 50 minutes per run.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 3 hours and 11 minutes of running and builds up to 5 hours and 1 minute.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:35 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 2:10 done mainly at Moderate Aerobic pace
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
A 10K tune-up race is scheduled at the end of week 12. If you can't find a suitable 10K race to do that day, you may run a 10K time trial instead.
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 3 hours and 11 minutes of running and builds up to 5 hours and 1 minute.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:35 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 2:10 done mainly at Moderate Aerobic pace
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
A 10K tune-up race is scheduled at the end of week 12. If you can't find a suitable 10K race to do that day, you may run a 10K time trial instead.
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner Half-MarathonTraining Plan, Level 6, is recommended for runners who want to complete a successful half-marathon race in 12 to 16 weeks and whose current fitness level allows them to run about 5 times per week, up to 55 minutes per run.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 3 hours and 16 minutes of running and builds up to 5 hours and 4 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:35 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 2:10 done mainly at Moderate Aerobic pace
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
A 10K tune-up race is scheduled at the end of week 12. If you can't find a suitable 10K race to do that day, you may run a 10K time trial instead.
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts per week and an optional cross-training workout. It begins with a weekly total of 3 hours and 16 minutes of running and builds up to 5 hours and 4 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:35 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 2:10 done mainly at Moderate Aerobic pace
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
A 10K tune-up race is scheduled at the end of week 12. If you can't find a suitable 10K race to do that day, you may run a 10K time trial instead.
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner Half-MarathonTraining Plan, Level 7, is recommended for runners who want to complete a successful half-marathon race in 12 to 16 weeks and whose current fitness level allows them to run about 6 times per week, up to 1 hour per run.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 3 hours and 41 minutes of running and builds up to 5 hours and 47 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:35 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 2:20 done mainly at Moderate Aerobic pace
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
A 10K tune-up race is scheduled at the end of week 12. If you can't find a suitable 10K race to do that day, you may run a 10K time trial instead.
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 3 hours and 41 minutes of running and builds up to 5 hours and 47 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:35 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 2:20 done mainly at Moderate Aerobic pace
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
A 10K tune-up race is scheduled at the end of week 12. If you can't find a suitable 10K race to do that day, you may run a 10K time trial instead.
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner Half-Marathon Training Plan, Level 8, is recommended for runners who want to complete a successful half marathon race in 9 to 12 weeks and whose current fitness level allows them to run about 6 times per week, up to 1 hour and 10 minutes per run. You should also have recent experience with high-intensity workouts such as speed intervals and tempo runs before starting this plan.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 4 hours and 20 minutes of running and builds up to 6 hours and 39 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:40 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:05 to 2:30 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 4 hours and 20 minutes of running and builds up to 6 hours and 39 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:40 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:05 to 2:30 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner 5K Training Plan, Level 9, is recommended for runners who want to complete a successful half-marathon race in 12 to 16 weeks and whose current fitness level allows them to run about 6 times per week, up to 1 hour and 20 minutes per run. You should also have recent experience with high-intensity workouts such as speed intervals and tempo runs before starting this plan.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts and one optional cross-training workout per week. It begins with a weekly total of 4 hours and 30 minutes of running and builds up to 6 hours and 44 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:40 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:05 to 2:30 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 12 to 16 weeks. If you choose to do fewer than 16 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts and one optional cross-training workout per week. It begins with a weekly total of 4 hours and 30 minutes of running and builds up to 6 hours and 44 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:40 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:05 to 2:30 done mainly at Moderate Aerobic pace
Fartlek Runs: Foundation-type runs including 30-second bursts at VO2max pace (Pace Zone 8)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60- to 90-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Weeks 4, 8, and 12 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Week 16 – race week – is a taper week, meaning training tapers down during the week to ensure you’re rested and ready to perform on race day.
User should be able to run 2-3 miles before starting this 18 week plan designed for the runner looking to simply complete the marathon.
User should be able to run 2-4 miles at a time at the beginning of this schedule.
This plan is designed for someone that runs semi-frequently and is able to run a 5k (3.1miles) without stopping to walk. This plan works well for individuals completing their first half marathon or runners that want to improve on their last half marathon time.
This plan is completely customized for the runner looking to run 3:55 - 3:30
When you purchase the plan The Coach will contact you directly! Your coach will discuss your goals, your training history, your racing history and your life schedule. The coach will then build a 20 week training program specifically for you. Even better your coach will be available to answer email questions throughout your entire training cycle and then personally help you with your "A" race plan.
The Program also Includes:
FREE Training consultation
Free 3 Workout DVD's Strength, Core and Yoga ($36.00 Value)
Free Team Tech Tee ($18.00 value)
Free Training Peaks Log
$25.00 Hammer Nutrition Gift Certificate (plus 15% discount through our affiliate program)
50% discount on all Zensah Compression products (minimum $15.00 value discount code provided at purchase)
30% discount on all Polar Heart Rate Monitors (minimum $24.00 value)
20% discount on 1BandID ($3.80 value discount code provided at purchase)
Our training packages are custom designed for the individual runners and triathletes! . They can be purchased now and used later to coordinate with your "A" race.
**New Clients Only
When you purchase the plan The Coach will contact you directly! Your coach will discuss your goals, your training history, your racing history and your life schedule. The coach will then build a 20 week training program specifically for you. Even better your coach will be available to answer email questions throughout your entire training cycle and then personally help you with your "A" race plan.
The Program also Includes:
FREE Training consultation
Free 3 Workout DVD's Strength, Core and Yoga ($36.00 Value)
Free Team Tech Tee ($18.00 value)
Free Training Peaks Log
$25.00 Hammer Nutrition Gift Certificate (plus 15% discount through our affiliate program)
50% discount on all Zensah Compression products (minimum $15.00 value discount code provided at purchase)
30% discount on all Polar Heart Rate Monitors (minimum $24.00 value)
20% discount on 1BandID ($3.80 value discount code provided at purchase)
Our training packages are custom designed for the individual runners and triathletes! . They can be purchased now and used later to coordinate with your "A" race.
**New Clients Only
This plan is for the the first time/novice marathoner. Recommended most for runners who have been consistently running for 6 months to a year but less than 15-25 miles per week.
This is a Training plan for the ambitious runner, created by graduated sport scientist, former assistant professor for endurance and training at the Ruhr-University of Bochum and former Long Distance Triathlete Carsten Hahn (3rd placed Long Distance World Championships 2004 Ag). The price includes the analysis of one field tests to define the individual training zones. The plan is used by working but enthusiastic runners in three countries on the higher level, but it also works on every other level if you have the time (contact us for a personal offer if you need a training with a totally different time budget). The weekly training time is from 4 hrs training up to ~ 11 hrs in the top (26 in a training camp).
Note: Headlines are in German for an better internal management, but they are not needed for you. Alle workouts are described absolutely detailed and in full text.
Note 2: Plan uses defined training times in zones, which are heart rate controlled, that´s why you find no kilometer presettings in the plan (except the track training).
The plan is very detailed including:
- track training
- stretching plans attached
- strength training included
- special hill- and threshold workouts
- very diversified training
- precise adjusted change of training and recovery
...and much more.
If you have any questions, or if you are interested in an individual coaching, feel free to contact us under info@hahn-training-systems.de . You can find our coaching packages here http://www.trainbetter.de/index.php?id=386
Glück Auf!
Carsten Hahn
Note: Headlines are in German for an better internal management, but they are not needed for you. Alle workouts are described absolutely detailed and in full text.
Note 2: Plan uses defined training times in zones, which are heart rate controlled, that´s why you find no kilometer presettings in the plan (except the track training).
The plan is very detailed including:
- track training
- stretching plans attached
- strength training included
- special hill- and threshold workouts
- very diversified training
- precise adjusted change of training and recovery
...and much more.
If you have any questions, or if you are interested in an individual coaching, feel free to contact us under info@hahn-training-systems.de . You can find our coaching packages here http://www.trainbetter.de/index.php?id=386
Glück Auf!
Carsten Hahn
Marathon Program for Novice. 16 weeks, Heart Rate Based/4 sessions per week.
by Giuseppe Minetti 16 weeks $99.00
by Giuseppe Minetti 16 weeks $99.00
Suitable for a novice Marathon runner and will require a minimum of 4 training sessions per week with all of the training based on heart rate. The training is a combination of walking and running, so don't worry if you are going slow to start, as this is part of the plan. I have been writing training programs for 10 years, so be safe in the knowledge that you are in good hands. You will need a heart rate monitor as part of this program.
Thank you for visiting the marathon training plan. This plan is designed by Dr. Rick Kattouf II and Cameron Dorn. This plan is for the individual that has between 4 hours and 7.5 hours to train. The plan includes speed work, tempo, hills and many other fun and challenging workouts to have you performing at your best. The plan is based entirely off heart rate and will take your training to the next level. We at TeamKattouf hope you enjoy the journey in training for your marathon of choice! Dream Big, TeamKattouf
Marathon Runners
Runners who have at least 3 years running experience, and have completed at least 1-2 half marathons previously.
Runners must have heart rate monitor to use the plan properly.
Runners who have at least 3 years running experience, and have completed at least 1-2 half marathons previously.
Runners must have heart rate monitor to use the plan properly.
The Cutting-Edge Runner MarathonTraining Plan, Level 0, is recommended for runners who want to complete a successful marathon race in 16 to 20 weeks and whose current fitness level allows them to run about 4 times per week, up to 40 minutes per run.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 1 hour and 31 minutes of running and builds up to 4 hours and 55 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:20 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 ( race week) are taper weeks, meaning training tapers down during this period to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 1 hour and 31 minutes of running and builds up to 4 hours and 55 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:20 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 ( race week) are taper weeks, meaning training tapers down during this period to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner MarathonTraining Plan, Level 1, is recommended for runners who want to complete a successful marathon race in 16 to 20 weeks and whose current fitness level allows them to run about 4 times per week, up to 40 minutes per run.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 1 hour and 45 minutes of running and builds up to 5 hours and 2 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:20 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 1 hour and 45 minutes of running and builds up to 5 hours and 2 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:20 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner MarathonTraining Plan, Level 2, is recommended for runners who want to complete a successful marathon race in 16 to 20 weeks and whose current fitness level allows them to run about 4 times per week, up to 45 minutes per run.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 1 hour and 55 minutes of running and builds up to 5 hours and 24 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:20 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs (2): These more challenging runs include some work at High Aerobic pace (Pace Zone 4)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 4 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 1 hour and 55 minutes of running and builds up to 5 hours and 24 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:20 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs (2): These more challenging runs include some work at High Aerobic pace (Pace Zone 4)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner MarathonTraining Plan, Level 3, is recommended for runners who want to complete a successful marathon race in 16 to 20 weeks and whose current fitness level allows them to run about 5 times per week, up to 45 minutes per run.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 15 minutes of running and builds up to 5 hours and 51 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:20 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs (2): These more challenging runs include some work at High Aerobic pace (Pace Zone 4)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner MarathonTraining Plan, Level 4, is recommended for runners who want to complete a successful marathon race in 16 to 20 weeks and whose current fitness level allows them to run about 5 times per week, up to 45 minutes per run.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 25 of running and builds up to 6 hours and 8 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:20 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs (2): These more challenging runs include some work at High Aerobic pace (Pace Zone 4)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 2 hours and 25 of running and builds up to 6 hours and 8 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:20 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs (2): These more challenging runs include some work at High Aerobic pace (Pace Zone 4)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner MarathonTraining Plan, Level 5, is recommended for runners who want to complete a successful marathon race in 16 to 20 weeks and whose current fitness level allows them to run about 5 times per week, up to 45 minutes per run.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts and 1 optional non-impact cross-training workout per week. It begins with a weekly total of 2 hours and 42 of running and builds up to 6 hours and 24 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:20 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs (2): These more challenging runs include some work at High Aerobic pace (Pace Zone 4)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts and 1 optional non-impact cross-training workout per week. It begins with a weekly total of 2 hours and 42 of running and builds up to 6 hours and 24 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:20 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs (2): These more challenging runs include some work at High Aerobic pace (Pace Zone 4)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner MarathonTraining Plan, Level 6, is recommended for runners who want to complete a successful marathon race in 16 to 20 weeks and whose current fitness level allows them to run about 5 times per week, up to 50 minutes per run.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts and 1 optional non-impact cross-training workout per week. It begins with a weekly total of 2 hours and 52 of running and builds up to 6 hours and 30 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:20 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs (2): These more challenging runs include some work at High Aerobic pace (Pace Zone 4)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Short Intervals (2): Runs featuring 60-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 5 runs per week, plus 2 optional strength workouts and 1 optional non-impact cross-training workout per week. It begins with a weekly total of 2 hours and 52 of running and builds up to 6 hours and 30 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:20 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs (2): These more challenging runs include some work at High Aerobic pace (Pace Zone 4)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Short Intervals (2): Runs featuring 60-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner MarathonTraining Plan, Level 7, is recommended for runners who want to complete a successful marathon race in 16 to 20 weeks and whose current fitness level allows them to run about 6 times per week, up to 50 minutes per run.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 3 hours and 38 of running and builds up to 7 hours and 19 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs (2): These more challenging runs include some work at High Aerobic pace (Pace Zone 4)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs 1: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Long Runs 2: Shorter long runs run at your goal marathon pace (High Aerobic)
Short Intervals (2): Runs featuring 60-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 3 hours and 38 of running and builds up to 7 hours and 19 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs (2): These more challenging runs include some work at High Aerobic pace (Pace Zone 4)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs 1: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Long Runs 2: Shorter long runs run at your goal marathon pace (High Aerobic)
Short Intervals (2): Runs featuring 60-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner MarathonTraining Plan, Level 8, is recommended for runners who want to complete a successful marathon race in 16 to 20 weeks and whose current fitness level allows them to run about 6 times per week, up to 1 hour per run.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 4 hours of running and builds up to 7 hours and 31 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs (2): These more challenging runs include some work at High Aerobic pace (Pace Zone 4)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs 1: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Long Runs 2: Shorter long runs run at your goal marathon pace (High Aerobic)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Mixed Intervals: Runs featuring a mix of short and long intervals run in a variety of Pace Zones.
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 6 runs per week, plus 2 optional strength workouts per week. It begins with a weekly total of 4 hours of running and builds up to 7 hours and 31 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs (2): These more challenging runs include some work at High Aerobic pace (Pace Zone 4)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs 1: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Long Runs 2: Shorter long runs run at your goal marathon pace (High Aerobic)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Mixed Intervals: Runs featuring a mix of short and long intervals run in a variety of Pace Zones.
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
The Cutting-Edge Runner MarathonTraining Plan, Level 9, is recommended for runners who want to complete a successful marathon race in 16 to 20 weeks and whose current fitness level allows them to run 6 or 7 times per week, up to 1 hour and 10 minutes per run.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 6 runs per week, plus an optional 7th run or non-impact cross-training workout, plus 2 optional strength workouts per week. It begins with a weekly total of 5 hours and 5 minutes of running and builds up to 8 hours and 16 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs (2): These more challenging runs include some work at High Aerobic pace (Pace Zone 4)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs 1: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Long Runs 2: Shorter long runs run at your goal marathon pace (High Aerobic)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Mixed Intervals: Runs featuring a mix of short and long intervals run in a variety of Pace Zones.
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
The first 4 weeks of the plan are optional, making it adjustable from 16 to 20 weeks. If you choose to do fewer than 20 weeks of the plan, it is hoped that your recent training has been similar to the first 1-4 weeks of this plan.
The workout schedule includes 6 runs per week, plus an optional 7th run or non-impact cross-training workout, plus 2 optional strength workouts per week. It begins with a weekly total of 5 hours and 5 minutes of running and builds up to 8 hours and 16 minutes.
All of the running workouts are based on the Cutting-Edge Runner Pace Zone Index (PZI), which allows you to do every step of every workout at precisely the right effort level for you. The best way to take advantage of this great tool is by downloading the training plan onto a Garmin Forerunner 301, but you can also use the PZI in a more approximate way without this device.
Key workouts in this plan include the following:
Foundation Runs: Steady runs of 0:30 to 0:55 done mainly at Moderate Aerobic pace (Pace Zone 3)
Foundation Runs (2): These more challenging runs include some work at High Aerobic pace (Pace Zone 4)
Foundation Runs + Strides: Foundation Runs followed by 4-6 30-second bursts at Speed pace (Pace Zone 10)
Long Runs 1: Steady runs of 1:00 to 3:00 done mainly at Moderate Aerobic pace
Long Runs 2: Shorter long runs run at your goal marathon pace (High Aerobic)
Short Intervals (1): Runs featuring 30- to 60-second intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Short Intervals (2): Runs featuring 60-second intervals at Speed pace (Pace Zone 10) separated by longer, 3-minute jogging recoveries
Long Intervals: Runs featuring 3-minute intervals at VO2max pace separated by jogging recoveries at Low Aerobic pace (Pace Zone 2)
Tempo Runs: Runs featuring a sustained segment of Threshold pace running sandwiched between a warm-up and cool-down
Cruise Intervals: Runs featuring a couple of longer intervals run at Threshold pace (Pace Zone 6)
Mixed Intervals: Runs featuring a mix of short and long intervals run in a variety of Pace Zones.
A 10K tune-up race is scheduled at the end of week 12 and a half-marathon at the end of week 16. If you can't find suitable races to do these days, you may run a 10K time trial and a half-marathon time trial instead.
Weeks 4, 8, 12 and 16 of the plan are recovery weeks. Training is slightly reduced in these weeks to afford an opportunity to absorb recent training and prepare for more challenging training to follow. Weeks 19 and 20 (race week) are taper weeks, meaning your training tapers down during this period to ensure you’re rested and ready to perform on race day.
This is a static advanced Marathon training plan. The program is designed as a "one size fits most" strategy for individuals that are unable to obtain a customized training plan with personalized coaching.
If you've run several marathons, and consider yourself an avid runner, this plan can help improve your marathon time, overall training structure and provide you with a reliable prediction of your marathon time going into race week.
As a 10x Consecutive Boston Marathon Finisher, a Boston Marathon qualifyer, a runner of 30+ Marathons, and a certified coach, I've put together a program this advanced program centered around the best science available (i.e., power to weight ratios, VO2 Max, lactate threshold, slow twitch muscle development...etc). These are the methods that I've used to consistently reach and surpass my personal records.
With approximately 1 to 1 and a half hours per day of training on average, with integrated recovery, an intermediate marathoner will be prepared for their race in about 20 weeks (plus race week).
Strength and conditioning workouts are provided to assist performance.
Rate of Perceived Exertion is an intuitive way for an athlete to measure and describe the intensity and impact of their activity. It's particularly helpful for athletes that do not train with heart rate monitors, or if they're doing intervals so short that it renders HRMs less useful.
You'll receive with the program:
1) A BMI assesment calculator and target calculator
2) An RPE (Rate of Percieved Exertion) table and description and
3) A 7 zone HR Zone calculator, along with a detailed explanation of each zone and what it means.
4) A recovery assesment table and description
These are provided to assist those that use thee metrics to gauge, track and log performance.
5) A comprehensive training log and you'll receive a daily email reviewing your prescribed activity for the next two days.
If you've run several marathons, and consider yourself an avid runner, this plan can help improve your marathon time, overall training structure and provide you with a reliable prediction of your marathon time going into race week.
As a 10x Consecutive Boston Marathon Finisher, a Boston Marathon qualifyer, a runner of 30+ Marathons, and a certified coach, I've put together a program this advanced program centered around the best science available (i.e., power to weight ratios, VO2 Max, lactate threshold, slow twitch muscle development...etc). These are the methods that I've used to consistently reach and surpass my personal records.
With approximately 1 to 1 and a half hours per day of training on average, with integrated recovery, an intermediate marathoner will be prepared for their race in about 20 weeks (plus race week).
Strength and conditioning workouts are provided to assist performance.
Rate of Perceived Exertion is an intuitive way for an athlete to measure and describe the intensity and impact of their activity. It's particularly helpful for athletes that do not train with heart rate monitors, or if they're doing intervals so short that it renders HRMs less useful.
You'll receive with the program:
1) A BMI assesment calculator and target calculator
2) An RPE (Rate of Percieved Exertion) table and description and
3) A 7 zone HR Zone calculator, along with a detailed explanation of each zone and what it means.
4) A recovery assesment table and description
These are provided to assist those that use thee metrics to gauge, track and log performance.
5) A comprehensive training log and you'll receive a daily email reviewing your prescribed activity for the next two days.
This is a static beginner Marathon training plan. The program is designed as a "one size fits most" strategy for individuals that are unable to obtain a customized training plan with personalized coaching.
If you're running your first marathon, and don't think of yourself as an avid runner, this plan can help you prepare to run 26.2, guide you with overall training structure and provide you with a reliable prediction of your marathon time going into race week.
With approximately 1 to 1 and a half hours per day of training on average, with integrated recovery, a beginner will be prepared for the marathon in about 21 weeks (plus race week).
Strength and conditioning workouts are provided to assist performance.
Rate of Perceived Exertion is an intuitive way for an athlete to measure and describe the intensity and impact of their activity. It's particularly helpful for athletes that do not train with heart rate monitors, or if they're doing intervals so short that it renders HRMs less useful.
You'll receive with the program:
1) An RPE (Rate of Percieved Exertion) table and description and
2) A 7 zone Heart Rate Zone calculator, along with a detailed explanation of each zone and what it means.
3) A recovery assesment table and description
These are provided to assist those that use thee metrics to gauge, track and log performance.
4) A comprehensive training log and you'll receive a daily email reviewing your prescribed activity for the next two days.
If you're running your first marathon, and don't think of yourself as an avid runner, this plan can help you prepare to run 26.2, guide you with overall training structure and provide you with a reliable prediction of your marathon time going into race week.
With approximately 1 to 1 and a half hours per day of training on average, with integrated recovery, a beginner will be prepared for the marathon in about 21 weeks (plus race week).
Strength and conditioning workouts are provided to assist performance.
Rate of Perceived Exertion is an intuitive way for an athlete to measure and describe the intensity and impact of their activity. It's particularly helpful for athletes that do not train with heart rate monitors, or if they're doing intervals so short that it renders HRMs less useful.
You'll receive with the program:
1) An RPE (Rate of Percieved Exertion) table and description and
2) A 7 zone Heart Rate Zone calculator, along with a detailed explanation of each zone and what it means.
3) A recovery assesment table and description
These are provided to assist those that use thee metrics to gauge, track and log performance.
4) A comprehensive training log and you'll receive a daily email reviewing your prescribed activity for the next two days.
This is a static intermediate Marathon training plan. The program is designed as a "one size fits most" strategy for individuals that are unable to obtain a customized training plan with personalized coaching.
If you've run a marathon before, and consider yourself an avid runner, this plan can help improve your marathon time and overall training structure, and provide you with a reliable prediction of your marathon time going into race week.
With approximately 1 to 1 and a half hours per day of training on average, with integrated recovery, an intermediate marathoner will be prepared for their race in about 21 weeks (plus race week).
Strength and conditioning workouts are provided to assist performance.
Rate of Perceived Exertion is an intuitive way for an athlete to measure and describe the intensity and impact of their activity. It's particularly helpful for athletes that do not train with heart rate monitors, or if they're doing intervals so short that it renders HRMs less useful.
You'll receive with the program:
1) An RPE (Rate of Percieved Exertion) table and description and
2) A 7 zone Heart Rate Zone calculator, along with a detailed explanation of each zone and what it means.
3) A recovery assesment table and description
These are provided to assist those that use thee metrics to gauge, track and log performance.
4) A comprehensive training log and you'll receive a daily email reviewing your prescribed activity for the next two days.
If you've run a marathon before, and consider yourself an avid runner, this plan can help improve your marathon time and overall training structure, and provide you with a reliable prediction of your marathon time going into race week.
With approximately 1 to 1 and a half hours per day of training on average, with integrated recovery, an intermediate marathoner will be prepared for their race in about 21 weeks (plus race week).
Strength and conditioning workouts are provided to assist performance.
Rate of Perceived Exertion is an intuitive way for an athlete to measure and describe the intensity and impact of their activity. It's particularly helpful for athletes that do not train with heart rate monitors, or if they're doing intervals so short that it renders HRMs less useful.
You'll receive with the program:
1) An RPE (Rate of Percieved Exertion) table and description and
2) A 7 zone Heart Rate Zone calculator, along with a detailed explanation of each zone and what it means.
3) A recovery assesment table and description
These are provided to assist those that use thee metrics to gauge, track and log performance.
4) A comprehensive training log and you'll receive a daily email reviewing your prescribed activity for the next two days.
This is a 12 week plan build plan for a 6hr/100k Endurance MTB race. The plan includes building power and speed for long distances.
Along with bike workouts, the plan includes core workouts to build endurance, power, balance and stability.
Each week is between 7 and 12hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 2-4.5hrs each.
Along with bike workouts, the plan includes core workouts to build endurance, power, balance and stability.
Each week is between 7 and 12hrs of training. Weekday workouts are 1 hr to 1.5hr. Weekend workouts are 2-4.5hrs each.
Want to break 3:45 in the marathon? This plan will help you do it. Most weeks feature one day of rest and six days of running. That includes hills, Yasso 800s, and tempo runs, to build leg and lung power, plus goal-marathon-pace runs. The plan starts with 31 miles a week and a 10-mile long run, and peaks three weeks before the race with 60 miles and a long run that's 22 miles. The plan also features plenty of tips on training, nutrition, injury prevention, and gear to help you get to the starting line feeling healthy and ready to run strong.
Want to break 4:15 in the marathon? This plan will help you do it. Most weeks feature two days of rest and five days of running. That includes hills, Yasso 800s, and tempo runs, to build leg and lung power, plus goal-marathon-pace runs. The plan starts with 26 miles a week and a 10-mile long run, and peaks three weeks before the race with 50 miles and a long run that's 20 miles. The plan also features plenty of tips on training, nutrition, injury prevention, and gear to help you get to the starting line feeling healthy and ready to run strong.
Want to break 4:45 in the marathon? This plan will help you do it. Most weeks feature two days of rest and five days of running. That includes hills, Yasso 800s, and tempo runs, to build leg and lung power, plus goal-marathon-pace runs. The plan starts with 18 miles a week and an 8-mile long run, and peaks three weeks before the race with 36 miles and a long run that's 20 miles. The plan also features plenty of tips on training, nutrition, injury prevention, and gear to help you get to the starting line feeling healthy and ready to run strong.
If you’re ready to run your first marathon, this plan is for you. It is geared for those who have run for at least a year, and have been running an average of 20 miles per week for the last three months. Each week features four days of short runs, a long run, and two days of rest. The plan also includes Yasso 800s to help ease you into speedwork, and marathon-pace runs to help you get used to running at the pace you'd like to target in the race. The mileage starts with 25 miles per week and peaks at 42 miles per week. Each day, along with your workouts, you’ll also get tips on training, nutrition, and injury prevention from the Runner’s World experts.
If you’re a veteran marathoner and want to fulfill your PR potential, train with Runner’s World, the worldwide authority on training and racing for more than four decades. This training plan is geared for a runner with at least three years of experience, who regularly logs 35 to 40 miles per week and has comfortably completed other marathons and shorter races. Each week features one day of rest and six days of running. That includes hill work, mile repeats, and Yasso 800s, plus race-pace runs and tune-ups to prep you for race day. The mileage starts at 33 miles per week and peaks at 60 miles per week.
If you’re ready to take the challenge of covering 26.2 miles, why not do it with the best? Train with Runner’s World, the worldwide authority on training and racing for more than four decades. This 16-week program will help you cross the finish line fit and injury-free. It is geared for those who have run for at least a year, three to four times per week on average. Each week features three days of running at an easy pace, a long run, and three days of rest. The long runs, which many rookies dread from the get-go, start at just five miles and gradually build to 20 miles a week toward the end of the program. Not the right plan for you? Check out our marathon training programs for intermediate and advanced runners. If you’re not ready to do 26.2 miles, check out Runner’s World’s training plans for 5-Ks, 10-Ks, and half-marathons.
If you’ve finished a marathon, and now want to finish faster, train with Runner’s World, which has been recognized as the worldwide authority on training and racing for more than four decades. This 16-week plan is geared for those who have been running for two to three years, have gone through regular cycles of logging up to 30 miles a week, and have finished a few half-marathons and at least one marathon. It will help you develop the speed and endurance you need to run your best marathon yet. Each week features two days of rest and five days of running. That includes hill work and the ever-popular Yasso 800s to build leg and lung power, plus marathon-goal pace runs. The plan starts with 26 miles a week and a 10-mile long run, and peaks three weeks before the race with 51 miles and a long run that’s 20 to 22 miles. Not the right plan for you? Check out Runner’s World’s training plans for beginners and advanced runners.
Outside's 50-Mile Ultramarathon Training Plan for Beginners by Coach Jimmy Dean Freeman
by Outside Magazine 20 weeks $15.00
by Outside Magazine 20 weeks $15.00
Welcome to Outside's 50-mile ultramarathon training plan. Written by ultrarunner and coach Jimmy Dean Freeman, founder of Coyote Running, this 20-week plan will prepare your legs, body, and mind for the challenge. (Bonus: It includes a First Time 50-Mile Mental Checklist)
Note: This plan is for runners who are already in marathon shape. Not quite there? Check out our marathon training plan.
Ready to push on to 50 miles? Let's get training!
Note: This plan is for runners who are already in marathon shape. Not quite there? Check out our marathon training plan.
Ready to push on to 50 miles? Let's get training!
Founder of CrossFit Enurance, Brian MacKenzie, believes that short, intense exercise can give you many of the long-haul benefits of classic distance workouts—and spare you the chronic injuries and boredom. To try this 12-week program for runners, seek out a CrossFit endurance gym or coach (There are hundreds listed at CrossFitEndurance.com).
“If you can’t make it through the first week, back off a little,” MacKenzie says, then add reps as your strength and stamina improve. Your performance should get better each week.
CrossFit-style WODs are used throughout this program. To access them, go to outsideonline.com/WOD and select one of the duration indicated. You can choose any Wod, just avoid repeating a single one too often—the goal is to work different muscles each time.
“If you can’t make it through the first week, back off a little,” MacKenzie says, then add reps as your strength and stamina improve. Your performance should get better each week.
CrossFit-style WODs are used throughout this program. To access them, go to outsideonline.com/WOD and select one of the duration indicated. You can choose any Wod, just avoid repeating a single one too often—the goal is to work different muscles each time.
Outside's Half Marathon Training Plan for Beginners by Matt Ebersole
by Outside Magazine 12 weeks $24.95
by Outside Magazine 12 weeks $24.95
Welcome to Outside's Half Marathon Training Plan. In this 12-week plan, Coach Matt Ebersole, owner of Indianapolis-based Personal Fitness Training, will take you from novice runner to half marathon finisher. So get ready to kick it up a notch and score a PR.
We recommend that you be able to run 4 miles to start the plan. If you can't, run what you can until you catch up to speed. If you're in a pinch and only have 10 weeks to prepare, you can still use this plan by eliminating weeks 3 and 4. If you've got plenty of time to build up, you can extend the plan to 14 weeks by repeating weeks 4 and 5.
We recommend that you be able to run 4 miles to start the plan. If you can't, run what you can until you catch up to speed. If you're in a pinch and only have 10 weeks to prepare, you can still use this plan by eliminating weeks 3 and 4. If you've got plenty of time to build up, you can extend the plan to 14 weeks by repeating weeks 4 and 5.
Welcome to Outside's Half Marathon Training Plan for advanced runners. This 12-week plan by Coach Matt Ebersole, owner of Indianapolis-based Personal Fitness Training, is designed for runners who have already competed in a 20K or half marathon and are looking to kick their training up a notch to aim for a PR.
If you're in a pinch and only have 10 weeks to prepare, you can still use this plan by eliminating weeks 3 and 4. If you've got plenty of time to build up, you can extend the plan to 14 weeks by repeating weeks 4 and 5.
If you're in a pinch and only have 10 weeks to prepare, you can still use this plan by eliminating weeks 3 and 4. If you've got plenty of time to build up, you can extend the plan to 14 weeks by repeating weeks 4 and 5.
I have created a custom training plan incorporating P90X for strength training. We will work on building your aerobic base as well as building strength for the season. This will take you through the “base” period of your training season (not all the way to your race) and leave you with a massive aerobic engine on which to build race specific speed.
After you have completed this base plan, you can move on to my build/race plan and work on speed and race specific strength.
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
After you have completed this base plan, you can move on to my build/race plan and work on speed and race specific strength.
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
I have created a custom training plan incorporating P90X for strength training. We will work on building race specific speed and endurance. This will take you through the “build/race” period of your training season. This plan is intended to follow my 90 day base plan
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I will send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I will send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
I have created a custom training plan incorporating P90X for strength training. We will work on building your aerobic base as well as building strength for the season. This will take you through the “base” period of your training season (not all the way to your race) and leave you with a massive aerobic engine on which to build race specific speed.
After you have completed this base plan, you can move on to my build/race plan and work on speed and race specific strength.
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
After you have completed this base plan, you can move on to my build/race plan and work on speed and race specific strength.
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
I have created a custom training plan incorporating P90X for strength training. We will work on building race specific speed and endurance. This will take you through the “build/race” period of your training season. This plan is intended to follow my 90 day base plan
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I will send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I will send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
I have created a custom training plan incorporating P90X2 for strength training. We will work on building your aerobic base as well as building strength for the season. This will take you through the “base” period of your training season (not all the way to your race) and leave you with a massive aerobic engine on which to build race specific speed.
Check out this video for a more detailed explanation: http://youtu.be/czUW6yV-ASA
After you have completed this base plan, you can move on to my build/race plan and work on speed and race specific strength.
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
Check out this video for a more detailed explanation: http://youtu.be/czUW6yV-ASA
After you have completed this base plan, you can move on to my build/race plan and work on speed and race specific strength.
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
I have created a custom training plan incorporating P90X for strength training. We will work on building race specific speed and endurance. This will take you through the “build/race” period of your training season. This plan is intended to follow my 90 day base plan
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I will send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I will send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
I have created a custom training plan incorporating P90X2 for strength training. We will work on building your aerobic base as well as building strength for the season. This will take you through the “base” period of your training season (not all the way to your race) and leave you with a massive aerobic engine on which to build race specific speed.
Check out this video for a more detailed explanation: http://youtu.be/czUW6yV-ASA
After you have completed this base plan, you can move on to my build/race plan and work on speed and race specific strength.
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
Check out this video for a more detailed explanation: http://youtu.be/czUW6yV-ASA
After you have completed this base plan, you can move on to my build/race plan and work on speed and race specific strength.
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I wil send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
I have created a custom training plan incorporating P90X for strength training. We will work on building race specific speed and endurance. This will take you through the “build/race” period of your training season. This plan is intended to follow my 90 day base plan
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I will send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
NOTE: There are several ways to get this plan for a discount or even for free. Here are your options:
1) Make me your coach on www.teambeachbody.com This is a free service and a free account that you create and I will help you through the program. If you create a free account with me or move your current account to me, I will send you a discount code for this plan.
2) If you purchase your copy of P90X or P90X2 from me, I will give you this plan for free.
3) If you get on Shakeology home direct with me, I will give you this plan for free.
Contact me at ryan@tribasetraining.com for details on how to accomplish one of the options above and get your plan for a discount or even free!
This is a 12 week half marathon training plan for the Peapod Half Marathon and is geared towards a beginner runner with little to no experience. The goal of this program is to train you as a runner to FINISH the race. The plan calls for 4 runs per week and one crosstraining day. There are two rest days, Monday and Friday included in the plan.
10k experience required
Half Marathon experience recommended
Must be 16+ years old
Schedule written for running only
Have a specific finish time in mind
High intensity speed work included*
*higher risk for injuries
Half Marathon experience recommended
Must be 16+ years old
Schedule written for running only
Have a specific finish time in mind
High intensity speed work included*
*higher risk for injuries
RME race series MTB 24 week Half Marathon Race Plan $250.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 24 weeks $250.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 24 weeks $250.00
Get this plan cheaper at optimizeendurance.com 24-week Rocky Mountain Endurance Series (RME) MTB Half Marathon Race Plan is based on an average 8-13 hours per week commitment with a few weeks of up to16 hours. Choose this plan if you plan to race B-68 mile mountain bike event and or complete the whole RME series. This plan is designed to get you the saddle time needed to race the series for a personal best.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
RME race series MTB 24 week Marathon Race Plan $250.00-Rob Lockey USA Cycling L2/CSCS
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 24 weeks $250.00
by Rob Lockey, CSCS, USA Cycling Coach L2, ACSM 24 weeks $250.00
Get this plan cheaper at optimizeendurance.com 24-week Rocky Mountain Endurance Series (RME) MTB Race Plan is based on an average 10-15 hours per week commitment with a few weeks of up to18 hours. Choose this plan if you plan to race B-100 mile mountain bike event and or complete the whole RME series. This plan is designed to get you the saddle time needed to race the series for a personal best.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
Highlights of the plan include; Benchmark tests and a cycling field test to determine training zones, strength training periodization and core maintenance workouts as well as mileage suggestions. Cycling workouts are both road and mountain bike specific throughout the plan.
Setting annual training hours is one of the most critical decisions you make about training and will help make a realistic decision on which training plan best fits your schedule. To help you determine annual training hours- Add up your hours you have trained in the previous twelve months. Now divide this number by 52 to get your average weekly hours. The number of hours you train in the coming season – including swimming, cycling, running, weights and cross-training – determines your training work load. This workload should be 10-15% higher if this is your longest event to date.
Is your goal to run a marathon in 3:00? If so this plan is for you!
This 12-week marathon training plan was created by Joe Friel using the principles described in his popular article, The Fast Marathoner. You may find this article to preview the specific details of the plan by going to www.trainingbible.com and clicking on Free Resources. (more...)
In order to reasonably assume that you are capable of running a marathon in 3:00 with proper training it is assumed that you have run other marathons within 20 minutes of this goal time or have run a 10k in the past year in at least 38:30 or a half marathon in at least 1:26. If that is not the case then you may need to reconsider your goal and purchase a different goal-time plan.
This plan is based on 3 weeks of increasing intensity load specific to your marathon goal followed by 4 days of recovery and testing before resuming training for the next 4-week period. Alternative cross-training workouts are suggested for recovery days along with easy run options. Weekly volume varies from 5 hours per week to 8 hours per week. Most weeks are around 7 hours. There is a day off every Monday to allow for recovery and rejuvenation.
If you have training questions, you may post them on the Training Peaks Athlete Forum and they will be answered by a TrainingBible coach. On purchasing the plan you will receive an email within a few days giving you more detailed information on assistance should you have training problems along the way.
You should start this plan 12 weeks prior to your marathon. It will guide you day by day to your goal. All you need to do is follow the daily workout schedule. It has worked for many runners over the past 7 years.
All the best for your training and racing! --Joe Friel
Is your goal to run a marathon in 3:15? If so this plan is for you!
This 12-week marathon training plan was created by Joe Friel using the principles described in his popular article, The Fast Marathoner. You may find this article to preview the specific details of the plan by going to www.trainingbible.com and clicking on Free Resources. (more...)
In order to reasonably assume that you are capable of running a marathon in 3:15 with proper training it is assumed that you have run other marathons within 20 minutes of this goal time or have run a 10k in the past year in at least 42 minutes or faster or a half marathon in at least 1:32. If that is not the case then you may need to reconsider your goal and purchase a different goal-time plan.
This plan is based on 3 weeks of increasing intensity load specific to your marathon goal followed by 4 days of recovery and testing before resuming training for the next 4-week period. Alternative cross-training workouts are suggested for recovery days along with easy run options. Weekly volume varies from 5 hours per week to 8 hours per week. Most weeks are around 7 hours. There is a day off every Monday to allow for recovery and rejuvenation.
If you have training questions, you may post them on the Training Peaks Athlete Forum and they will be answered by a TrainingBible coach. On purchasing the plan you will receive an email within a few days giving you more detailed information on assistance should you have training problems along the way.
You should start this plan 12 weeks prior to your marathon. It will guide you day by day to your goal. All you need to do is follow the daily workout schedule. It has worked for many runners over the past 7 years.
All the best for your training and racing! --Joe Friel
Is your goal to run a marathon in 3:30? If so this plan is for you!
This 12-week marathon training plan was created by Joe Friel using the principles described in his popular article, The Fast Marathoner. You may find this article to preview the specific details of the plan by going to www.trainingbible.com and clicking on Free Resources. (more...)
In order to reasonably assume that you are capable of running a marathon in 3:30 with proper training it is assumed that you have run other marathons within 20 minutes of this goal time or have run a 10k in the past year in at least 45 minutes or faster or a half marathon in at least 1:39. If that is not the case then you may need to reconsider your goal and purchase a different goal-time plan.
This plan is based on 3 weeks of increasing intensity load specific to your marathon goal followed by 4 days of recovery and testing before resuming training for the next 4-week period. Alternative cross-training workouts are suggested for recovery days along with easy run options. Weekly volume varies from 5 hours per week to 8 hours per week. Most weeks are around 7 hours. There is a day off every Monday to allow for recovery and rejuvenation.
If you have training questions, you may post them on the Training Peaks Athlete Forum and they will be answered by a TrainingBible coach. On purchasing the plan you will receive an email within a few days giving you more detailed information on assistance should you have training problems along the way.
You should start this plan 12 weeks prior to your marathon. It will guide you day by day to your goal. All you need to do is follow the daily workout schedule. It has worked for many runners over the past 7 years.
All the best for your training and racing! --Joe Friel
Is your goal to run a marathon in 3:45? If so this plan is for you!
This 12-week marathon training plan was created by Joe Friel using the principles described in his popular article, The Fast Marathoner. You may find this article to preview the specific details of the plan by going to www.trainingbible.com and clicking on Free Resources. (more...)
In order to reasonably assume that you are capable of running a marathon in 3:45 with proper training it is assumed that you have run other marathons within 20 minutes of this goal time or have run a 10k in the past year in at least 48 minutes or faster or a half marathon in at least 1:45. If that is not the case then you may need to reconsider your goal and purchase a different goal-time plan.
This plan is based on 3 weeks of increasing intensity load specific to your marathon goal followed by 4 days of recovery and testing before resuming training for the next 4-week period. Alternative cross-training workouts are suggested for recovery days along with easy run options. Weekly volume varies from 5 hours per week to 8 hours per week. Most weeks are around 7 hours. There is a day off every Monday to allow for recovery and rejuvenation.
If you have training questions, you may post them on the Training Peaks Athlete Forum and they will be answered by a TrainingBible coach. On purchasing the plan you will receive an email within a few days giving you more detailed information on assistance should you have training problems along the way.
You should start this plan 12 weeks prior to your marathon. It will guide you day by day to your goal. All you need to do is follow the daily workout schedule. It has worked for many runners over the past 7 years.
All the best for your training and racing! --Joe Friel
Is your goal to run a marathon in 4:00? If so this plan is for you!
This 12-week marathon training plan was created by Joe Friel using the principles described in his popular article, The Fast Marathoner. You may find this article to preview the specific details of the plan by going to www.trainingbible.com and clicking on Free Resources. (more...)
In order to reasonably assume that you are capable of running a marathon in 4:00 with proper training it is assumed that you have run other marathons within 20 minutes of this goal time or have run a 10k in the past year in at least 52 minutes or faster or a half marathon in at least 1:53. If that is not the case then you may need to reconsider your goal and purchase a different goal-time plan.
This plan is based on 3 weeks of increasing intensity load specific to your marathon goal followed by 4 days of recovery and testing before resuming training for the next 4-week period. Alternative cross-training workouts are suggested for recovery days along with easy run options. Weekly volume varies from 5 hours per week to 8 hours per week. Most weeks are around 7 hours. There is a day off every Monday to allow for recovery and rejuvenation.
If you have training questions, you may post them on the Training Peaks Athlete Forum and they will be answered by a TrainingBible coach. On purchasing the plan you will receive an email within a few days giving you more detailed information on assistance should you have training problems along the way.
You should start this plan 12 weeks prior to your marathon. It will guide you day by day to your goal. All you need to do is follow the daily workout schedule. It has worked for many runners over the past 7 years.
All the best for your training and racing! --Joe Friel
You've done a little running, but you're still a neophyte when it comes to running for a half marathon. You've finished a 5k, possibly even a 10k. Your race time is a little less important to you than getting across that finish line.
Throughout this schedule, you'll do two things. First, incrementally increase your weekly mileage and long run. Second, you'll do some gradually longer bits of running at a faster than normal pace to build up your stamina and keep your strong throughout the entire race.
If you can handle it, make up hill running part of your Tuesday workout.
Throughout this schedule, you'll do two things. First, incrementally increase your weekly mileage and long run. Second, you'll do some gradually longer bits of running at a faster than normal pace to build up your stamina and keep your strong throughout the entire race.
If you can handle it, make up hill running part of your Tuesday workout.
This plan was designed for runners who want to break 1:30 in the half-marathon. It is geared for runners have averaged 35 miles per week or more for at least six months and who want to develop speed over a longer distance. Each week features one or two days of rest and five or six days of running. That includes race-pace runs, speedwork, and long runs, which start at 10 miles and peak at 13 miles.
This plan was designed for runners who want to break 1:45 in the half-marathon. It is geared for runners have averaged 35 miles per week or more for at least six months and who want to develop speed over a longer distance. Each week features one or two days of rest and five or six days of running. That includes race-pace runs, speedwork, and long runs, which start at 10 miles and peak at 13 miles.
This 10-week plan was designed by the experts at Runner’s World for those who want to break 2 hours in the half-marathon. Most weeks include four to five days of running and two to three days of rest. The plan includes tempo runs and speed workouts to boost your stamina and plenty of race-pace miles to help you easily get into rhythm on race day. There’s a long run each week, which starts at eight miles in week one and peaks at 13 miles.
This 10-week plan was designed by the experts at Runner’s World for runners who want to break 2:15 in the Half Marathon. It's geared for runners who have been running consistently for several years and who regularly log an average of 25 to 30 miles per week. It features two or three days of rest and four or five days of running each week. It includes tempo work to boost your stamina and plenty of race-pace miles to help you easily get into rhythm on race day. There’s a long run each week, which starts at eight miles in week one and peaks at 13 miles.
This 10-week plan was designed by the experts at Runner’s World for anyone who wants to break 2:30 in a half-marathon. It is geared for runners who have at least a year of experience running on a regular basis and who log an average of 15 to 20 miles per week. Most weeks include three days of rest, three to four days of shorter runs, and one long run, which starts at five miles, builds gradually, and peaks at 13 miles. You’ll do workouts that include miles at your goal race pace so that you can develop the stamina you need to finish 13.1 miles feeling strong.
Want to break three hours in the marathon? This plan, developed by the Runner's World experts, will help you do it. The program starts with 36 miles a week and a 10-mile long run, and peaks three weeks before the race with 60 miles and a long run that's 23 miles. Most weeks feature one day of rest and six days of running, and include workouts like Yasso 800s, tempo runs, and goal-marathon-pace runs, to help you get fitter and faster. Each daily workout includes detailed instructions on pace and distance, plus Runner's World's best tips on nutrition, gear, racing, and staying motivated and injury-free.
Want to break 3:30 in the marathon? This plan, developed by the Runner's World experts, will help you do it. The program starts with 33 miles a week and a 10-mile long run, and peaks three weeks before the race with 60 miles and a long run that's 23 miles. Most weeks feature one day of rest and six days of running, and include workouts like Yasso 800s, tempo runs, and goal-marathon-pace runs, to help you get fitter and faster. Each daily workout includes detailed instructions on pace and distance, plus Runner's World's best tips on nutrition, gear, racing, and staying motivated and injury-free.
Want to break four hours in the marathon? This plan will help you do it. Most weeks feature two days of rest and five days of running. That includes hill repeats and speedwork, to build leg and lung power, plus goal-marathon-pace runs. The plan starts with 25 miles a week and a nine-mile long run, and peaks three weeks before the race with 50 miles and a long run that's 22 miles. The plan also features plenty of tips on training, nutrition, injury prevention, and gear to help you get to the starting line feeling healthy and ready to run strong.
Want to break 4:30 in the marathon? This plan will help you do it. Most weeks feature three days of rest and four days of running. That includes hills and speedwork to build leg and lung power, plus goal-marathon-pace runs. The plan starts with 15 miles a week and a nine-mile long run, and peaks three weeks before the race with a 40-mile week, including a long run that's 20 miles. The plan also features plenty of tips on training, nutrition, injury prevention, and gear to help you get to the starting line feeling healthy and ready to run strong.
Want to break five hours in the marathon? This plan will help you do it. Most weeks feature three days of rest and four days of running. That includes hills and speedwork to build leg and lung power, plus goal-marathon-pace runs. The plan starts with 15 miles a week and a nine-mile long run, and peaks three weeks before the race with a 36-mile week, including a long run that's 20 miles. The plan also features plenty of tips on training, nutrition, injury prevention, and gear to help you get to the starting line feeling healthy and ready to run strong.
Ready to run your first half-marathon? This plan is for you. It is geared for those who have run for at least a year, and have been running an average of 15 miles per week for the last three months. Each week features three days of short runs, a long run, and three days of rest or cross-training. The plan also includes tempo to help you get accustomed to running at a faster pace. The mileage starts with 14 miles per week and peaks at 24 miles per week. The long runs start at five miles per week, and peak at 12 miles. Each day, along with your workouts, you’ll also get tips on training, nutrition, and injury prevention from the Runner’s World experts.
This 10-week plan was designed by the experts at Runner’s World for advanced runners who have averaged 35 miles per week or more for at least six months and who want to develop speed over a longer distance. Each week features one or two days of rest and five or six days of running. That includes race-pace runs, speedwork, and long runs, which start at 10 miles and peak at 13 miles. Not the right plan for you? Check out Runner’s World’s training plans for beginners and intermediate runners.
This 14-week plan is designed for advanced runners who have averaged 35 miles per week or more for at least six months and who want to develop speed over a longer distance. Each week features one day of rest and six days of running. That includes tempo runs, speedwork, and long runs, which start at 10 miles and peak at 15 miles. Not the right plan for you? Check out Runner’s World’s training plans for beginners and intermediate runners.
This 10-week plan was designed by the experts at Runner’s World for beginners who have at least a year of experience running on a regular basis and who log an average of 15 to 20 miles per week. Each week includes three days of rest, three or four days of shorter runs, and one long run, which starts at five miles, builds gradually, and peaks at 10 miles. You’ll do some gradually longer segments of running slightly faster than your usual pace to give you the stamina you’ll need to finish 13.1 miles feeling strong. Not the right plan for you? Check out Runner’s World’s training plans for intermediate and advanced runners.
This 14-week plan was designed by the experts at Runner’s World for beginners who have at least a year of experience running on a regular basis and log an average of 15 to 20 miles per week. Each week includes three days of rest, three days of shorter runs, and one long run, which starts at six miles, builds gradually, and peaks at 10 miles to give you the endurance you need to get comfortable running for two hours at a time. Not the right plan for you? Check out Runner’s World’s training plans for intermediate and advanced runners.
Runner's World Half-Marathon Plan for Intermediate Runners - 10 Weeks
by Runner's World 10 weeks $24.99
by Runner's World 10 weeks $24.99
This 10-week plan was designed by the experts at Runner’s World for those who have been running consistently for several years and who regularly log an average of 25 to 30 miles per week. It’s geared for those who may have finished a half-marathon and now want to finish faster. It features two or three days of rest and four or five days of running each week. It includes speedwork to boost your stamina and plenty of race-pace miles to help you easily get into rhythm on race day. There’s a long run each week, which starts at eight miles in week one and peaks at 13 miles. Not the right plan for you? Check out Runner’s World’s training plans for beginners and advanced runners.
Runner's World Half-Marathon Plan for Intermediate Runners - 14 Weeks
by Runner's World 14 weeks $24.99
by Runner's World 14 weeks $24.99
This 14-week plan was designed by the experts at Runner’s World for those who have been running consistently for several years and regularly log an average of 25 to 30 miles per week. It’s geared for those who may have finished a half-marathon and now want to finish faster. It features two days of rest and five days of running each week, including hill work, tempo runs, and a long run that starts at seven miles and peaks at 13 miles. Not the right plan for you? Check out Runner’s World’s training plans for beginners and advanced runners.
Have you just finished going 26.2 or 13.1? This four-week plan will help you recuperate from the race, maintain your fitness, and stay injury-free. It starts with rest and cross-training to help your recovery, and gradually adds mileage and speed so that within one month of crossing the finish line, you’ll feel as fit and fresh as you did before the race. All of the cross-training and easy runs should be kept at a relaxed pace at first—below 70 percent of maximum heart rate. Follow the plan, but also listen to your body. If you feel acute pain or have lingering fatigue, progress to the next week’s training only when you can comfortably complete the preceding week’s goal.
This plan is for someone waning to complete their first Half Marathon. This plan is only 18 weeks and by the end of plan you will be able to run a 13.1 miles. It requires 3 training sessions per week. In the earlier weeks you will build fitness and increase gradually to 11 miles in week 17.
This plan is for someone waning to complete their first Full Marathon. This plan is only 20 weeks and by the end of plan you will be able to run a 26.2 miles. It requires 4 training sessions per week. In the earlier weeks you will build fitness and increase gradually to 20 mile run in week 17 & 18. You should be able to run 6 miles without stopping before starting this plan even though you do not run over 6 miles until week 4.
This half marathon training program is for a beginner runner who has been running 3-4 times per week (~30 minutes per run) the past few weeks. This training program prescribes your run workouts by time/minutes (rather than mileage). Your peak long run will top out at 2 hours. Each week of this program includes running, cross training, and rest days.
This half marathon training program is for runners who have been running 3-4 times per week (~30-40 minutes per run) the past few months. This training program prescribes your run workouts by time/minutes (rather than mileage). Your peak long run will top out at 2 hours and 20 minutes. Each week of this program includes running, cross training, and rest days.
This half marathon training program is for runners who have been running 3-4 times per week (~3-4 miles each) the past few months. This training program prescribes your run workouts by mileage (rather than time). Your peak long run will top out at 14 miles. Each week of this program includes running, cross training, and rest days.
Special Edition: Advanced Training Plan for Runner's World Half-Marathon - 12 Weeks
by Runner's World 12 weeks $24.99
by Runner's World 12 weeks $24.99
This plan was designed for experienced runners who are training for the Runner's World Half-Marathon in Bethlehem on October 21. It is ideal for advanced runners who have averaged at least 30 miles per week for at least six months and who want to develop speed over a longer distance. Each week features one or two days of rest and five or six days of running. That includes hill work, race-pace runs, mile repeats, and long runs, which start at 10 miles and peak at 13 miles. The plan also includes notes on the Bethlehem course.
Special Edition: Beginner Plan for Runner's World Half Marathon - 12 Weeks
by Runner's World 12 weeks $24.99
by Runner's World 12 weeks $24.99
This plan was designed for runners who are training for the Runner's World Half-Marathon in Bethlehem on October 21. It is ideal for beginners who have at least six months of experience running and who log an average of 15 to 20 miles per week. Each week includes three days of rest or cross training, and three to four days of running. Each week features a long run, which starts at 4 miles, builds gradually, and peaks at 10 miles. The plan features hill work to build your legs and lung strength, and to prepare you for the inclines and descents that you’ll face in the race. You’ll also do some gradually longer segments of running at race pace to build your fitness and give you the stamina you’ll need to finish 13.1 miles feeling strong. The program also includes notes on the Bethlehem course.
Special Edition: Intermediate Plan for Runner's World Half-Marathon Hat Trick - 12 weeks
by Runner's World 12 weeks $37.99
by Runner's World 12 weeks $37.99
This plan is designed for those who are training for the Hat Trick (the 5-K, 10-K, and Half-Marathon) at the Runner's World Half and Festival in Bethlehem on October 20-21. It is ideal for those who have been running consistently for several years and who regularly log an average of 20 to 30 miles per week. It’s geared for those who may have finished a half-marathon and now want to finish faster. It features two or three days of rest and four or five days of running each week. The plan features hill work to build your leg and lung strength, and to prepare you for the inclines and descents that you’ll face in the race. You’ll also do mile repeats to boost your stamina and plenty of half-marathon goal-pace miles to help you easily get into rhythm on race day. There’s a long run each week, which starts at seven miles in week one and peaks at 13 miles. The plan also includes notes about the Bethlehem course.
o prepare runners for the rigors of running the 5-K, 10-K, and half-marathon within 24 hours, the plan includes five "doubles" - or back-to-back quality workouts. The plan also includes tips to help runners prepare for the fueling, logistic, and recovery needs that go along with racing in three events in two days.
o prepare runners for the rigors of running the 5-K, 10-K, and half-marathon within 24 hours, the plan includes five "doubles" - or back-to-back quality workouts. The plan also includes tips to help runners prepare for the fueling, logistic, and recovery needs that go along with racing in three events in two days.
Special Edition: Intermediate Training Plan for Runner's World Half-Marathon - 12 Weeks
by Runner's World 12 weeks $24.99
by Runner's World 12 weeks $24.99
This plan is designed for those who are training for the Runner's World Half-Marathon in Bethlehem on October 21. It is ideal for those who have been running consistently for several years and who regularly log an average of 20 to 30 miles per week. It’s geared for those who may have finished a half-marathon and now want to finish faster. It features two or three days of rest and four or five days of running each week. The plan features hill work to build your leg and lung strength, and to prepare you for the inclines and descents that you’ll face in the race. You’ll also do mile repeats to boost your stamina and plenty of half-marathon goal-pace miles to help you easily get into rhythm on race day. There’s a long run each week, which starts at seven miles in week one and peaks at 13 miles. The plan also includes notes about the Bethlehem course.
This half marathon training program is for a beginner runner who has been running 3-4 times per week (~30 minutes per run) the past few weeks. This training program prescribes your run workouts by time/minutes (rather than mileage). Your peak long run will top out at 2 hours. Each week of this program includes running, cross training, and rest days.
This half marathon training program is for runners who have been running 3-4 times per week (~30-40 minutes per run) the past few months. This training program prescribes your run workouts by time/minutes (rather than mileage). Your peak long run will top out at 2 hours and 20 minutes. Each week of this program includes running, cross training, and rest days.
This half marathon training program is for runners who have been running 3-4 times per week (~3-4 miles each) the past few months. This training program prescribes your run workouts by mileage (rather than time). Your peak long run will top out at 14 miles. Each week of this program includes running, cross training, and rest days.
Thank you for stopping by and looking at the TeamKattouf 12-week Half marathon beginner trainig plan. This plan was designed by Dr. Rick Kattouf and Cameron Dorn. During this 12-week plan, you will experience a progressive build in intensity and volume. We incorporate 1-2 rest days per week. Aside from run training, you will have a lot of fun with the strength training and cross training; making you as fit as ever. We incorporate heart rate (HR) training during this plan. To determine your proper hr's, we have Rx'd run assessments throughout the 12 weeks. The attached PDF file will explain in detail as to determing your proper hr's; we kept it VERY simple for you! If you are ready to take your fitness and runing to the next level, this half marathon plan is for you. Now get out there and have some fun training and racing!
The Outside Magazine Beginner Marathon Training Plan:
Want to run your first marathon? This training plan will take you from occasional jogger to first-time marathoner while still allowing you to enjoy the rest of the sports and weekend activities you currently do.
Written by Hal Higdon, a former elite runner turned running coach, specifically for Outside magazine, this 30-week plan is an easy, welcoming way to build your fitness towards a 26.2-mile run. If you have a basic level of fitness, and can run at least 1.5 miles, this plan will make you a marathoner.
WHAT TO EXPECT: This plan calls for three runs a week, plus two “cross training” sessions of your choice (cycling, hiking, swimming, etc). It’s broken into two phases: the first 12 weeks is the “base-building phase” and prepares your body for the specific physical demands of marathon training. Phase 2 is the “marathon-training phase.” These 18 weeks will continue to build your mileage, emphasizing one weekly long run, as you build the long-range endurance you’ll need on race day. Each day you will receive an email from Higdon telling you how to train that day, along with helpful tips. After 30 weeks you step onto the starting line better trained than most of the people around you. If you want success in your first marathon, without sacrificing the other activities you do for fun, this is the way to go.
Want to run your first marathon? This training plan will take you from occasional jogger to first-time marathoner while still allowing you to enjoy the rest of the sports and weekend activities you currently do.
Written by Hal Higdon, a former elite runner turned running coach, specifically for Outside magazine, this 30-week plan is an easy, welcoming way to build your fitness towards a 26.2-mile run. If you have a basic level of fitness, and can run at least 1.5 miles, this plan will make you a marathoner.
WHAT TO EXPECT: This plan calls for three runs a week, plus two “cross training” sessions of your choice (cycling, hiking, swimming, etc). It’s broken into two phases: the first 12 weeks is the “base-building phase” and prepares your body for the specific physical demands of marathon training. Phase 2 is the “marathon-training phase.” These 18 weeks will continue to build your mileage, emphasizing one weekly long run, as you build the long-range endurance you’ll need on race day. Each day you will receive an email from Higdon telling you how to train that day, along with helpful tips. After 30 weeks you step onto the starting line better trained than most of the people around you. If you want success in your first marathon, without sacrificing the other activities you do for fun, this is the way to go.
A training plan for seasoned marathoners or those with a significant running base. While still conforming to Tom's training philosophy of "Less is More," this tried-and true program has led to numerous PRs without associated injury or burnout.
Tom Holland’s Beginner Half Marathon Plan 1 is for the runner whose goal is to simply finish the half marathon. Training volume is kept low to minimize the chances of running-related injuries and to keep training manageable within busy schedules. There are three runs per week, one strength training day and one optional cross-training day. This cross-training day can also serve as a second strength training day.
Tom Holland’s Beginner Marathon Plan 1 is for the runner whose goal is to simply finish the marathon. Training volume is kept low to minimize the chances of running-related injuries and to keep training manageable within busy schedules. There are four runs per week, one strength training day and one optional cross-training day. This cross-training day can also serve as a second strength training day.
The intermediate plan is for those runners who have a decent running base, who have a specific time goal and who may have prior marathon experience. 4 runs per week, 2 strength training days and one day off.
This plan is for beginner marathoners as well as those who may have run a few marathons, yet wish to keep their training mileage low. Runs will be four times per week with two optional days of cross training.
Qualifying for the Boston Marathon is a lifelong goal for many endurance athletes. This 20-week Training Plan builds up your endurance base and then adds in the necessary speed to get you to race day in peak form. This plan is built for athletes with a decent base and at least 1 marathon under your belt.
This is built for each individual athlete to calculate their goal pace (i.e- 3:10 marathon is about 7:15 min/miles) and build each workout for themselves. By simply following the instructions in each workout, you will be able to train yourself to run that qualifyng time needed for the Boston Marathon or just a Personal Best
Good luck and enjoy the training. Remember, endurance sports are more about the journey then the destination.
Coach Jared Gell
Competitive Instinct Multisport, LLC
This is built for each individual athlete to calculate their goal pace (i.e- 3:10 marathon is about 7:15 min/miles) and build each workout for themselves. By simply following the instructions in each workout, you will be able to train yourself to run that qualifyng time needed for the Boston Marathon or just a Personal Best
Good luck and enjoy the training. Remember, endurance sports are more about the journey then the destination.
Coach Jared Gell
Competitive Instinct Multisport, LLC
This marathon plan is designed for athletes who have a base mileage of at least 40 miles per week in their history. Mileage for this plan goes up to 60 miles during the peak weeks.
Run plan is based off of both HR during initial stages of the training, and then on paces. Also included is an excel file to help determine your HR zones, based off results of your 5k or 10k races.
Make sure that you use your baseline 5k-10k run times to help with pacing on long runs, tempo runs, marathon pace, etc. For this data, please go to http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm to determine your paces.
Run plan is based off of both HR during initial stages of the training, and then on paces. Also included is an excel file to help determine your HR zones, based off results of your 5k or 10k races.
Make sure that you use your baseline 5k-10k run times to help with pacing on long runs, tempo runs, marathon pace, etc. For this data, please go to http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm to determine your paces.
This marathon plan is designed for athletes who have a base mileage of at least 15 miles per week in their history. Mileage for this plan goes up to 40 miles during the peak weeks.
Run plan is based off of both HR during initial stages of the training, and then on paces. Also included is an excel file to help determine your HR zones, based off results of your 5k or 10k races.
Make sure that you use your baseline 5k-10k run times to help with pacing on long runs, tempo runs, marathon pace, etc. For this data, please go to http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm to determine your paces.
Run plan is based off of both HR during initial stages of the training, and then on paces. Also included is an excel file to help determine your HR zones, based off results of your 5k or 10k races.
Make sure that you use your baseline 5k-10k run times to help with pacing on long runs, tempo runs, marathon pace, etc. For this data, please go to http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm to determine your paces.
This marathon plan is designed for athletes who have a base mileage of at least 30 miles per week in their history. Mileage for this plan goes up to 45 miles during the peak weeks.
Run plan is based off of both HR during initial stages of the training, and then on paces. Also included is an excel file to help determine your HR zones, based off results of your 5k or 10k races.
Make sure that you use your baseline 5k-10k run times to help with pacing on long runs, tempo runs, marathon pace, etc. For this data, please go to http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm to determine your paces.
Run plan is based off of both HR during initial stages of the training, and then on paces. Also included is an excel file to help determine your HR zones, based off results of your 5k or 10k races.
Make sure that you use your baseline 5k-10k run times to help with pacing on long runs, tempo runs, marathon pace, etc. For this data, please go to http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm to determine your paces.
UnitedHealthcare Disney Half Marathon, ADVANCED PLAN: 12 weeks by OptumHealth Performance
by OptumHealth Performance 12 weeks $19.99
by OptumHealth Performance 12 weeks $19.99
Experienced half marathoners looking to improve performance will benefit from this 12 week plan. It is set up for those who can run 5-6 days per week, including two key workouts and a long run most weeks.
UnitedHealthcare Disney Half Marathon, ADVANCED PLAN: 16 weeks by OptumHealth Performance
by OptumHealth Performance 16 weeks $19.99
by OptumHealth Performance 16 weeks $19.99
Experienced half marathoners looking to improve performance will benefit from this 16 week plan. It is set up for those who can run 5-6 days per week, including two key workouts and a long run most weeks.
UnitedHealthcare Disney Half Marathon, ADVANCED PLAN: 8 weeks by OptumHealth Performance
by OptumHealth Performance 8 weeks $19.99
by OptumHealth Performance 8 weeks $19.99
Experienced half marathoners looking to improve performance will benefit from this 8 week plan. It is set up for those who can run 5-6 days per week, including two key workouts and a long run most weeks.
UnitedHealthcare Disney Half Marathon, BEGINNERS PLAN: 12 weeks by OptumHealth Performance
by OptumHealth Performance 12 weeks $19.99
by OptumHealth Performance 12 weeks $19.99
Recreational runners training for their first half marathon or runners whose goal is to finish will benefit from this 12 week plan. It is set up for 3-4 days of running per week.
UnitedHealthcare Disney Half Marathon, BEGINNERS PLAN: 16 weeks by OptumHealth Performance
by OptumHealth Performance 16 weeks $19.99
by OptumHealth Performance 16 weeks $19.99
Recreational runners training for their first half marathon or runners whose goal is to finish will benefit from this 16 week plan. It is set up for 3-4 days of running per week.
UnitedHealthcare Disney Half Marathon, BEGINNERS PLAN: 8 weeks by OptumHealth Performance
by OptumHealth Performance 8 weeks $19.99
by OptumHealth Performance 8 weeks $19.99
Recreational runners training for their first half marathon or runners whose goal is to finish will benefit from this 8 week plan. It is set up for 3-4 days of running per week.
UnitedHealthcare Disney Half Marathon, INTERMEDIATE PLAN: 12 weeks by OptumHealth Performance
by OptumHealth Performance 12 weeks $19.99
by OptumHealth Performance 12 weeks $19.99
Moderately experienced runners will benefit from this 12 week plan. It is set up for those who can run 4-5 days per week, including one key workout and a long run most weeks.
UnitedHealthcare Disney Half Marathon, INTERMEDIATE PLAN: 16 weeks by OptumHealth Performance
by OptumHealth Performance 16 weeks $19.99
by OptumHealth Performance 16 weeks $19.99
Moderately experienced runners will benefit from this 16 week plan. It is set up for those who can run 4-5 days per week, including one key workout and a long run most weeks.
UnitedHealthcare Disney Half Marathon, INTERMEDIATE PLAN: 8 weeks by OptumHealth Performance
by OptumHealth Performance 8 weeks $19.99
by OptumHealth Performance 8 weeks $19.99
Moderately experienced runners will benefit from this 8 week plan. It is set up for those who can run 4-5 days per week, including one key workout and a long run most weeks.
This training plan is for the veteran runner preparing for a marathon.
It is a 16 week program that requires a base of 25 miles / week prior to starting.
It is a 16 week program that requires a base of 25 miles / week prior to starting.
This detailed 12-week training plan was created by TrainingBible Coaching Head Coach Joe Friel for the first-time marathoner who is fairly new to running. This plan is intended for the runner whose only goal is to finish the race smiling. If you are an experienced runner looking to do your first marathon you may consider one of my other marathon plans based on your goal finish time.
Before starting this plan you should have been running for at least 6 months, have completed at least one race of 5k or 10k distance, be free of injuries, have been running at least 3 times a week recently, and have completed a long run of at least 1 hour recently.
The plan includes 4 weekly runs in most weeks with 3 in recovery weeks every third week. One or two bike workouts are scheduled weekly to help avoid injury and to speed recovery while maintaining aerobic fitness. Long runs are schedulled for the weekends and build from 75 minutes in week #1 to 3 hours in week #9. All run workouts call for alternating running and walking just as you will do in the race. With this very successful strategy you will avoid training injuries while learning to finish all long runs - and the race - strongly. Your fitness and confidence will soar!
A heart rate monitor or pacing device is not required for this training plan but may prove helpful.
As a Training Peaks subscriber, if you have training questions, you may post them on the Training Peaks Athlete Forum and they will be answered by a TrainingBible coach. On purchasing the plan you will receive an email within a few days giving you more detailed information on assistance should you have training problems along the way. You may opt to jhave the workouts emailed to you in advance daily, or you can access them on your password-protected free account at TrainingPeaks.com.
You should start this plan 12 weeks prior to your marathon. It will guide you day by day to your goal. All you need to do is follow the daily workout schedule.
All the best for your training and racing! --Joe Friel
This 21-week plan is specifically designed for runners who are about to take on the marathon, with a goal time in the 3 to 5 hour range.
This plan entails training 6 days a week, at 3-10 hours per week. The plan is great for athletes with a HR monitor, but also those without.
The plan follows a Linear Periodization model which will stress athletes, with recovery periods to allow for proper recovery and adaptation. If athletes follow the workouts as listed and suggested, they will see the benefit of performing at your big race! If athletes modify the plan, and do not follow the guidelines of the daily workouts, the results may vary.
This plan also includes cross training, to help keep athletes healthy and performing well throughout the entire 21 weeks.
This plan entails training 6 days a week, at 3-10 hours per week. The plan is great for athletes with a HR monitor, but also those without.
The plan follows a Linear Periodization model which will stress athletes, with recovery periods to allow for proper recovery and adaptation. If athletes follow the workouts as listed and suggested, they will see the benefit of performing at your big race! If athletes modify the plan, and do not follow the guidelines of the daily workouts, the results may vary.
This plan also includes cross training, to help keep athletes healthy and performing well throughout the entire 21 weeks.
