Training Plan 1

141

TRAINING PTS

17

WEEKS

7

SESSIONS PW

3

RUNS PER WEEK

RATINGS

ENDURANCE 50%
SPEED 50%
MENTAL 80%
RECOVERY 30%
STRENGTH 40%
FLEXIBILITY 30%
OVERALL 46.7%

COACH SUMMARY

I like the plan I have created. I think I have ticked all the boxed in terms of how often you run, fitting in the cycling, swimming, a bit of strength and some mobility work.

It’s quite full on, but I think in terms of the training points total, it feels right for the level you want to achieve. And a lot of the points are made up from cross training, which will help reduce that risk of injury.

I think what will be key for you is ensuring that you stick to low intensity zone 2 work when it’s called for. Patience is the name of the game and not trying to achieve everything in a hurry. If you stay consistent and continue to build, you should see some decent improvements with your running.

We’ve got some really good half marathon sessions in this plan, combined with some threshold work which will help you run harder for longer. I’m not too worried about 5k or VO2 Max work at this stage. We can always add a few bits in if you feel the speed is lacking, but it’s not essential for a half.

Obviously if you’ve not been running much of late, just be careful the first weeks as we introduce 3 runs, especially if doing them Wed-Sat. Listen to the body and if it tells you it needs more rest we can always tweak the plan and build more slowly.

But I love your enthusiasm and I think if this plan goes well you are going to run a very strong race in Rome come October.

SHORT TERM GOALS

Avoid injuries
Build endurance and strength

In the first phase, I’d like to focus on avoiding injuries caused by overload . After that, I’d like to gradually increase my training volume. In the short term, my goal is to build endurance for the upcoming season.
Additionally, I’d like to aim for a sub-1:30 half marathon and try to break 40 minutes in the 10K, and sub 3:30 in marathon. Most importantly, I want to work on building the endurance and strength needed to handle both distance and elevation for trail running.

LONG TERM GOALS

Sub 90 half
Sub 3:30 marathon

In the long term, I’d like to try to bring my half marathon time down to 1:25, aim for a sub-3:15 marathon (I’d also love to try for a sub-3 in the future), and eventually take on ultra-distance trail races. I realize these are very ambitious goals, but I’m highly motivated to give it my best shot.