STRUCTURED TRAINING
Coach Laura Henry’s training plans will help you develop the fitness and confidence to reach your goals with a smile.

ABOUT THE TRAINING PLAN
This 12-week training plan is designed for beginner or first-time marathon athletes who have previous running experience, who currently have a strong base of running fitness, and who are seeking to cross the finish line feeling strong.

**This training plan is NOT appropriate for new runners or for athletes who have not been running consistently for the last three months. 12 weeks is a short amount of time to prepare for a marathon, and this timeline should be treated with reverence.**

All training weeks in this plan include four runs, one cross training session, and at least one strength training session. As it is written, your rest days are on Tuesdays and your long runs are on Sundays. Race day is planned as a Sunday. You will need to adjust the training plan workouts on your own if the planned schedule doesn’t work well with your personal schedule or if the race is on a different day than a Sunday.

Workouts are planned using effort (Rating of Perceived Exertion (RPE)) throughout the training plan. This allows you to gauge what feels best for you on a given day, which is a safe and sustainable way to train.

WORKOUT DISTANCES AND DURATIONS
Prior to starting this plan, you should have a good base of at least an average of 5-7 hours of weekly training for the past four weeks and be able to complete a 10-mile run. Prior running training experience for the half marathon distance is highly recommended due to the length of this training plan.

The first week of the plan includes 6 hours of training, plus strength & mobility sessions. Your long run in the first week is 10 miles.

You will build in your max week to 12 hours of training, plus strength & mobility sessions. Your long run in your final Peak Week is 18 miles.

TRAININGPEAKS WORKOUT BUILDER
TrainingPeaks's Workout Builder is used for run workouts. This gives you specific details about the targets for each workout and can be imported to various other training devices, such as Garmin.

ABOUT COACH LAURA
Coach Laura holds coaching certifications from USA Triathlon (Level II Long Course & Level II Paratriathlon), IRONMAN University, and USA Cycling (Level 2).

As a former swing shift worker with a demanding schedule, Coach Laura knows how to set goals and train as a time-limited athlete on a non-traditional schedule, and she focuses on developing effective plans for time-crunched athletes who lead busy lives. Her experience and enthusiasm has enabled her to coach many athletes of all abilities to success over the course of her career.

Coach Laura has coached dozens of athletes to finish lines of all distances. From first-timers to experienced athletes, Coach Laura has proven success with helping athletes of all abilities reach their goals.

To learn more about Coach Laura and Full Circle Endurance, please visit: https://fullcircleendurance.com/