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Half Marathon Training Plan

18 Week Training Program

18 Week Self Coaching Half Marathon Program

USD $24.95

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Training Phases:

BASE (Adaptation Stage)
Week 1 - 4: 
This is a low intensity training phase allowing you to get stronger gradually and to avoid injuries further into the season. It is also meant to help you be consistent in your workout – allowing you to adapt this training program into your lifestyle.  Since this is an adaptation phase, do not exceed the recommended workout allocations as this will only cause you to burn out or get injured as our training intensities increases. The Base phase has an emphasis on weight training and core exercises.

BUILD I (Aerobic Stage)
Week 5 - 8: 
This is a period where mileage are gradually increasing. Track workouts and drills are introduced into your workout.

ACTIVE RECOVERY I
Week 9: 
Active recovery period.  Allow your body to heal and recover. You will enter the second build phase stronger.

BUILD II (Endurance Stage)
Week 10 - 12: 
Drill intensity levels are gradually increasing. Weight training is decreased but Core Strength training is maintained. Speed work is introduced on Track. Run Mileage continues to increase. You are now training to “Go Long”.  Drill intensity levels are decreasing. Weight training decreased but Core Strength training is maintained. Workouts are longer allowing you to find a perceived excursion level that is comfortable on race day.

ACTIVE RECOVERY II
Week 13:
Active recovery period. Allow your body to heal and recover for higher intensity workouts in the peak phase.

PEAK (Competitive Stage)
Week 14 - 17:
Intensities & distance are at its maximum level. Your longest training runs will be in this phase. You will be race ready at the end of this phase. There’s no weight training in this phase.

TAPER
Week 18: 
Active recovery period. Intensity levels and distances are decreased.  Let your body recover so you can race at peak state by the weekend.

 

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