Half Marathon Plans

All of these half-marathon plans are based upon my own experience as a marathoner AND coach, over the last 25 years. 

Here is a partial list of some of many KEY workouts, and information, that you will find in these plans:

1. 50 pages including 16 weeks of detailed, specific training for each day! More detail than you’ve ever seen in a training plan of this type, including specific “focus” notes for each day’s workouts!
   
   
2. Special “circuit training” sessions to build general strength, fatigue resistance, and running speed and quickness, all of which will help you avoid fatigue and injury, and improve efficiency. And these are fun!
   
   
3. Periodic and progressive tempo runs to raise your lactate threshold and boost your strength and power, and to make running at PMP feel easier!
   
   
4. Periodic short interval “rep” training on the track, done at your tested vV02max (velocity at V02max), which are comprised of short but relatively FAST running, to improve your efficiency and leg speed. All information on this TEST you will do, as well as information on why it matters and how to proceed, is ALL included in your users guide!
   
   
5. Complete explanations for all terms and abbreviations used in the plan.
   
   
6. Tips on running form and technique to help you reduce injury risk and improve efficiency.  No more guesswork about the “best” form, and how to achieve it!
   
   
7. A complete guide to Myofascial Release using a Foam Roller, to enhance your recovery and muscular health and vitality.
   
   
8. Complete integration of Runner-CORE, and specific guidance, direction and tips on how to optimally progress using Runner-CORE!
   
   
9. LOTS OF specific tips and guidance on how to maximize your recovery, how to better prepare mentally, and how to best use the plan for optimal results!
   
   
10. Much more!

PLEASE: If you have any questions at any time about any of these plans, feel free to email me directly at coachal@coach-al.com Best of luck!

Marathon Plans

All of these marathon plans are based upon my own experience as a marathoner and coach, over the last 25 years. 

Here is a partial list of some of many KEY workouts, and information, that you will find in these plans:

1. 50 pages including 16 weeks of detailed, specific training for each day! More detail than you’ve ever seen in a training plan of this type, including specific “focus” notes for each day’s workouts!
   
   
2. Progressive and specific “PMP” (planned marathon pace) runs, to help you become more efficient at your actual goal pace for the race.
   
   
3. Progressive “long” runs from a moderate distance of about 1 hour up to 3 hours or about 21-22miles, to help you build endurance and stamina. Some of these long runs include segments at “PMP” for specificity training.
   
   
4. Special “circuit training” sessions to build general strength, fatigue resistance, and running speed and quickness, all of which will help you avoid fatigue and injury, and improve efficiency. And these are fun!
   
   
5. Periodic and progressive tempo runs to raise your lactate threshold and boost your strength and power, and to make running at PMP feel easier!
   
   
6. Periodic short interval “rep” training on the track, done at your tested vV02max (velocity at V02max), which are comprised of short but relatively FAST running, to improve your efficiency and leg speed. All information on this TEST you will do, as well as information on why it matters and how to proceed, is ALL included in your users guide!
   
   
7. Complete explanations for all terms and abbreviations used in the plan.
   
   
8. Tips on running form and technique to help you reduce injury risk and improve efficiency.  No more guesswork about the “best” form, and how to achieve it!
   
   
9. A complete guide to Myofascial Release using a Foam Roller, to enhance your recovery and muscular health and vitality.
   
   
10. Complete integration of Runner-CORE, and specific guidance, direction and tips on how to optimally progress using Runner-CORE!
    
    
11. LOTS OF specific tips and guidance on how to maximize your recovery, how to better prepare mentally, and how to best use the plan for optimal results!
    
    
12. Much more!

Note: most “total run/workout duration” in the plan is based upon time, but general mileage recommendations and specific mileage guidance for long run and PMP progressions, and specific “main sets” in track or tempo segments, are provided.

PLEASE: If you have any questions at any time about any of these plans, feel free to email me directly at coachal@coach-al.com Best of luck!