4-month 1/2 Marathon Training Plan
This is a 16-week time-based plan designed to help runners train for a half marathon. Athletes who are looking for a plan to get them the start line confident and fit, and to the finish line strong will see value with this 16-week (4 months) build to race day.
This plan suits beginners to intermediate athletes
Each workout is built to be automatically downloaded onto the athlete's GPS watch (Garmin, Wahoo). Sync your watch and follow the instructions! It's that simple!
- Structured sessions;
- Detailed explanations for each sessions;
- Suitable to all levels and abilities;
- This plan is built in the TrainingPeaks software platform;
- The athlete will need to create a free account with TrainingPeaks in order to access the training;
Once purchased I will connect with you to give you access to the plan!
The program is designed in 4 phases: base, build, peak, and taper.
The base phase consists of high volume and low intensity runs to prepare the body for the more strenuous runs.
The build phase will have a mix of aerobic/endurance runs and speed sessions to develop speed, and run efficiency.
The peak phase will consist mostly of aerobic and strength sessions. The strength sessions will be run specific and will help the athlete develop resilience and dial-in his/her marathon pacing goal. This phase will be the most demanding physically and mentally.
Taper, the last phase. is designed to reduce training load and intensity and focus on active recovery to make sure the body is 100% on race day. During that time, the athlete may feel sluggish and more fatigued as the body transitions from heavy training load to lighter volume.
The athlete will start with 2+ hours of running in their first week, and will progressively ramp up to reach 8 hours at the peak of their training.
This plan will help the athlete train methodically and progressively to prime them for their event, with a balanced approach including aerobic, recovery, speed, tempo, and long runs.
The athlete understands that he/she is using this plan at his/her own risks.
The athlete should consult with his/her general practician prior to starting his/her training. Kevin Portmann Coaching is not responsible for ensuring that the athlete has been cleared by a General Practician, nor is Kevin Portmann Coaching responsible for ensuring that the plan fits the athlete's fitness abilities. Kevin Portmann Coaching is not responsible for any injuries or any health issues associated with the use of this training plan.