10 Week Half Marathon Plan - Beginner Level
10 weeks - $49.95
Total Miles: 204
Total Hours: 51
Total Miles: 204
Total Hours: 51
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
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Day Off
Week One: Rest Day
This is the start of your 1/2 marathon training program, so get ready! Today is a day of preparation.... make sure you have a good pair of shoes (or two, to alternate and reduce risk of injury), comfortable running clothes, a heart rate monitor and permission from your personal doc to train! Also, consider getting connected with a local running group...this will add variety and excitment to your plan. I also recommend that you use heart rate as a measure of intensity during this plan. You can find a local testing facility by googling "V02max Testing" or "run performance testing" or by visiting your local Life Time Fitness Center. Other field tests are available as well. My personal favorite is to calculate lactate threshold by running a local 5K road race or doing so on the track. Recording your average Heart Rate and then subtracting approx. 5% should give you a good estimation of your LTHR, or Zone 4. Good luck and if you have any questions, please let me know! Get on it! - Coach Troy www.coachtroy.com p.s. Share your training experiences and get motivation from others on our Facebook page, https://www.facebook.com/pages/Spinervals/73601041554
This is the start of your 1/2 marathon training program, so get ready! Today is a day of preparation.... make sure you have a good pair of shoes (or two, to alternate and reduce risk of injury), comfortable running clothes, a heart rate monitor and permission from your personal doc to train! Also, consider getting connected with a local running group...this will add variety and excitment to your plan. I also recommend that you use heart rate as a measure of intensity during this plan. You can find a local testing facility by googling "V02max Testing" or "run performance testing" or by visiting your local Life Time Fitness Center. Other field tests are available as well. My personal favorite is to calculate lactate threshold by running a local 5K road race or doing so on the track. Recording your average Heart Rate and then subtracting approx. 5% should give you a good estimation of your LTHR, or Zone 4. Good luck and if you have any questions, please let me know! Get on it! - Coach Troy www.coachtroy.com p.s. Share your training experiences and get motivation from others on our Facebook page, https://www.facebook.com/pages/Spinervals/73601041554
Workout #2 : X-Train
Strength / Flexibility Training Day
Planned Time: 0:30:00
Your choice. Do a 30-45 min. Strength training routine, a 30 min. athletic Yoga or stretching routine or both!
Planned Time: 0:30:00
Your choice. Do a 30-45 min. Strength training routine, a 30 min. athletic Yoga or stretching routine or both!
Workout #3 : Run
4 miles aerobic
Planned Time: 0:40:00
Run 4 miles (or up to 40 min.) at a comfortable aerobic pace (Z2). Refer to the chart found here for target zones and use that HR monitor! http://www.spinervals.com/public/images/heart_rate_training_chart.pdf
Planned Time: 0:40:00
Run 4 miles (or up to 40 min.) at a comfortable aerobic pace (Z2). Refer to the chart found here for target zones and use that HR monitor! http://www.spinervals.com/public/images/heart_rate_training_chart.pdf
Workout #4 : X-Train
Wildcard Day
Planned Time: 0:45:00
This is a wildcard day of cardio. Do up to 45 minutes of cardio (anything but running) of your choice! This can include the elliptical, stairclimber, rower or a Spin class. Mix it up and keep it interesting... just get into that aerobic , zone 2 HR and enjoy the workout.
Planned Time: 0:45:00
This is a wildcard day of cardio. Do up to 45 minutes of cardio (anything but running) of your choice! This can include the elliptical, stairclimber, rower or a Spin class. Mix it up and keep it interesting... just get into that aerobic , zone 2 HR and enjoy the workout.
Workout #5 : Run
30 min. aerobic Run
Planned Time: 0:30:00
30 min. of aerobic running today. Shoot for 3-4 miles, Z2.
Planned Time: 0:30:00
30 min. of aerobic running today. Shoot for 3-4 miles, Z2.
Workout #6 : Day Off
Rest Day
Relax today. Get off your feet. Your legs need a break! Get ready for your longer run tomorrow. Enjoy your day off !
Relax today. Get off your feet. Your legs need a break! Get ready for your longer run tomorrow. Enjoy your day off !
Workout #7 : Run
Long Run Day
Planned Time: 0:50:00
Run at an aerobic pace for up to 50 minutes today. Aim for 5-6 miles. Walking is ok for now... so if necessary, run for 4 min. and walk for 1 min. Keep your HR in that aerobic, Zone 2 range.
Planned Time: 0:50:00
Run at an aerobic pace for up to 50 minutes today. Aim for 5-6 miles. Walking is ok for now... so if necessary, run for 4 min. and walk for 1 min. Keep your HR in that aerobic, Zone 2 range.
Workout #8 : Walk
Walk recovery day
Planned Time: 0:30:00
Today go for a nice 30-45 min. walk. Enjoy yourself and don't worry about heart rate. Also, focus on good post workout recovery.
Planned Time: 0:30:00
Today go for a nice 30-45 min. walk. Enjoy yourself and don't worry about heart rate. Also, focus on good post workout recovery.
Workout #9 : Run
Week Two: Run
Planned Time: 0:30:00
Enjoy a Zone 2, 30 min. run today. Make it continuous (no walking) for 3-4 miles, depending on your run speed.
Planned Time: 0:30:00
Enjoy a Zone 2, 30 min. run today. Make it continuous (no walking) for 3-4 miles, depending on your run speed.