Free, 12 Week Iron Girl Beginner Half Marathon Training Program
Program Description
Program Description
As a Novice Half marathon participant, you want to ensure the guidance and direction you are receiving whilst preparing for your first event is relevant and founded in solid training principles.
This 12-week program provides you with detailed daily trainer notes designed to improve your running abilities and keep your motivation high throughout the progression.
Combined with guidance from Coach Troy, in the Runnerval and StrEndurance videos, and Yoga instructor Karen Dubs, in the Flexible Warrior, you are set up to be successful.
Get this program's training videos for the FREE Iron Girl Beginner 12 Week Half Marathon Training Video [Click here]
This program’s weekly progression:
Weeks 1 to 4: Aerobic base development and Introduction to running intervals
Weeks 5 to 8: Continued Aerobic base development & advancement of interval training.
Weeks 9 to 12: Final build and race preparation.
This program’s seven-day overview:
Monday: Recovery day: Stretch with Karen Dubs
Tuesday: Tempo run + Full body stretch on your own
Wednesday: Resistance training with Coach Troy
Thursday: Base conditioning run 1 / Runnerval intervals
Friday: Resistance training with Coach Troy
Saturday: Recovery run & Yoga with Karen Dubs
Sunday: Base conditioning run 2
Make every effort not to miss any days of training, and to stay committed to the training program. 12 weeks will go by fast and before you know it you’ll be standing on the start line! I wish you the best of luck and happy training!
Program Prerequisites
The most important prerequisite is that you have completed: a) 10km or b) a 10km training progression.
It is also imperative that you start this program injury-free and free from any other medical conditions that could be made worse by increasing the amount of training you are doing every week.
If you do have injuries or other medical conditions, please ensure you have appropriate medical clearance before beginning this program.
If you’ve never run before I suggest starting with a 5km and then a 10km training progression. This will ensure you body is capable of tolerating the stress and strain placed on it by many hours of pavement pounding.
This program is designed to get to you to the start line of the event injury free and with a fitness level that will allow you to achieve your goal of finishing the Half Marathon.
Program requirements:
This program utilizes two very important tools: a Heart Rate Monitor to set and monitor your Heart rate training zones.
To achieve the best results from this program, it is essential that you be able to quantify your training intensity through heart rate.
Zone 1: Warm Up 61 - 71% of max
Zone 2: Easy Exercise 71 - 77% of max
Zone 3: Aerobic Exercise 77 - 84% of max
Zone 4: Anerobic Threshold 84 - 91% of max
Zone 5: Max Heart Rate 91 - 100% of max
Average session duration:
Session duration ranges from 30 minutes to 2.5 hours.
Average weekly time commitment:
4-5 hours
Required Workout Videos
This program contains a series of workout videos that you can view online as a rental or own and download to use over and over. For the compete list of this program's videos, add this program to your calendar or check out the program's video value bundles.
Equipment
Required Equipment
Online Resources
Program Training Calendar
This program's FREE training calendar includes trainer's notes and workout tips.
To get this training calendar, login now or join MyPypeline.
Join now!Program Trainer
Troy Jacobson’s resume is a picture of success. As an athlete he competed at the highest level -- 15 Ironman events, 25 Half Ironman events and dozens of national races. As a coach, he has helped athletes succeed in a variety of events: Race Across America, The Hawaii Ironman World Championship, The Triathlon World Championships, The Olympics… He is widely considered to be one of the top coaches in North America, and a pioneer in the field of online coaching and fitness videos.
Before his career as a pro athlete and coach, Troy was an amateur athlete struggling to balance long working hours with a competitive training schedule. Developing his high intensity interval training program he discovered you can train less and still get the performance and results that you desire.
Spinervals, Runervals, Swimervals, STRendurance, Snow Angel Fitness… Coach Troy’s fitness videos will improve your performance, technique, strength and endurance and get you in the best shape of your life!
