Training Plan
Pursuit of Progress Half Marathon Beginner (4 Week)
• 29 sessions scheduled so far
• 0 videos & files
• 25 athletes already joined
Plan Owner
Sam Tooley
1 teams • 28 followers • 2 following
Description
This is the FREE half marathon program for the Pursuit of Progress 3.0. You can expect 4-5 runs per week and an average weekly mileage of 20-25mi.
Join Plan Now (free)7 Day preview
13.1 mi
Let's rip !
20:00:00
20min Jog + Strides Feel good and visualize how you want to feel on the race !
Relax and recover.
5.0 mi-6.0 mi
Feel good and just stay steady here. Finish with similar strides to Monday.
Yoga, stretching, foam rolling, ice bath - whatever you need. A mid week reprieve.
50:00:00
10min Warm Up 2x15min Tempo w/ 3min Walking Rest 10min Cool Down The goal is to run the tempo at around an 8 out of 10 effort. Be sure not to race it but to rather focus on working hard and steady - in control. A gauge of pace on this, if you are familiar, is your 5K race pace + 20sec. An example would be that my 5K pace is 5:30, so my 15min tempo pace should be around 5:50.
20:00:00
Keep this run SUPER light, almost annoying slow. Finish with 4x strides. Strides are controlled sprints at the end of your run. They are not meant to tire you out but rather to help you focus on form and turn over. Walk back rest in between. They should be around 80m in distance.
