CrossFit RNA Half Marathon Training Plan
Duration: 12 weeks
The training plan build progressively each week based upon a timed volume.
Each week starts on the Monday, but you’ll have to plan each of your workouts to fit your schedule (see Tips below).
Endurance Run - 60 % of max effort
(Long steady run)
The purpose of your weekly Endurance Run is to train your body to be able to complete the half marathon race.
When you are training for your first long distance running event, endurance training is the most effective way to ensure that you reach the finish line. This run should be completed at a steady, but fairly easy pace. If you cannot run for the entire duration of a given week’s workout, plan your rest intervals before you begin (eg. plan on taking a 1 minute walk every 10 minutes). Also try to incorporate varied terrain, as the most Half Marathons include several inclines and downhills.
The 12 week training program will not leave much time for missed workouts when building up your long, steady run, so make sure that scheduling this workout takes first priority when you’re planning your week.
Tempo Run – 70 - 80% of max effort
(Training your race pace)
The purpose of tempo runs is to build your ability to physically and mentally run at a strong race pace.
The effort level should be sustainable, just at the top of your comfort zone. Focus on maintaining a proud upper body, controlling your breathing and keeping your foot cadence high (25 - 30 right foot strikes in 20 seconds) Ideally, these would be run at a relatively flat venue (Cambridge!). As your tempo runs increase in duration (for example, 1 x 12 minutes) you can accomplish the run by timing your course out, then trying to “negative split” your workout on the run back.
Make sure that you also include the following for each of your Tempo Runs:
Interval Run – 90% of max effort
(Short distance intervals meant to build speed)
These workouts, either run at a track or on the road, are designed to push your comfort zone. Ideally.
Like the Tempo Runs, be sure to include a warm-up, drills, and a cool down for each workout.
Include at least one rest day (no running, no CrossFit, no nothing!) each week.
The training plan build progressively each week based upon a timed volume.
Each week starts on the Monday, but you’ll have to plan each of your workouts to fit your schedule (see Tips below).
Endurance Run - 60 % of max effort
(Long steady run)
The purpose of your weekly Endurance Run is to train your body to be able to complete the half marathon race.
When you are training for your first long distance running event, endurance training is the most effective way to ensure that you reach the finish line. This run should be completed at a steady, but fairly easy pace. If you cannot run for the entire duration of a given week’s workout, plan your rest intervals before you begin (eg. plan on taking a 1 minute walk every 10 minutes). Also try to incorporate varied terrain, as the most Half Marathons include several inclines and downhills.
The 12 week training program will not leave much time for missed workouts when building up your long, steady run, so make sure that scheduling this workout takes first priority when you’re planning your week.
Tempo Run – 70 - 80% of max effort
(Training your race pace)
The purpose of tempo runs is to build your ability to physically and mentally run at a strong race pace.
The effort level should be sustainable, just at the top of your comfort zone. Focus on maintaining a proud upper body, controlling your breathing and keeping your foot cadence high (25 - 30 right foot strikes in 20 seconds) Ideally, these would be run at a relatively flat venue (Cambridge!). As your tempo runs increase in duration (for example, 1 x 12 minutes) you can accomplish the run by timing your course out, then trying to “negative split” your workout on the run back.
Make sure that you also include the following for each of your Tempo Runs:
- 10 to 15 minute warm-ups, where you jog easily, do some dynamic leg swings and practice one or two drills.
- Recovery sets, either between tempo sets (when included in that week’s workout) or at the end of a tempo set, should still see you actively recovering. Whether this is a walk, an easy jog, or (for experienced runners) a recovery pace a bit slower than your Endurance Run, make sure that you recover at least the time of the Tempo set.
- Also include a cool down when the main set of the workout is finished. Usually, an easy run back to the gym or your car will suffice. Including a light stretch at this point is also a good way to promote recovery before your next workout.
Interval Run – 90% of max effort
(Short distance intervals meant to build speed)
These workouts, either run at a track or on the road, are designed to push your comfort zone. Ideally.
Like the Tempo Runs, be sure to include a warm-up, drills, and a cool down for each workout.
Include at least one rest day (no running, no CrossFit, no nothing!) each week.