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5K to Half Marathon Plan

Browse More Plans

5K to Half Marathon Plan

Author

Tricia Davis

All plans by this Coach

Length

42 Weeks

Plan Description

This year long plan will take you all the way from a 5K to a Half Marathon!
Beginning with a 5K this plan will give you individual workouts for running, recovery, stretching and core/hip strength as well as flexibility exercises to get you to the finish line. After the 5K is done you will progress to a 10K, followed by a Half Marathon.
Training Plan includes run training as well as drills, core and strength work as well as flexibility and foam rolling "workouts."
It is helpful if you have done some running before and have a basic understanding of run training, but if not, it is possible to complete the Half Marathon healthy and happy with your progress to being an amazing runner.

How it Works

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Track Your Progress

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Learn More

Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

30 min Effort/Pace Test

Run00:49:59
Warm up:
5-10 min easy, set your intention for today's workout (fast and smooth, even pace!) Be sure to mix in some dynamic stretching (high knees, butt kicks, leg swings, skips…)
Then:
Run 30 min at a steady, all out effort trying to cover as much ground as possible... make sure you are wearing your HR monitor and GPS.
Cool Down:
5-10 min easy, stretching out or foam rolling any problem areas upon returning home (calves, hips, hamstrings?)
Details
Tuesday

Rest day!

Rest
chill out- eat well- stay hydrated- get a massage- take a nap- heck take 2 naps! 
This is the day when all of the hard work is absorbed into the body- so rest and recover today!
Details

Recovery Stretch-1

Other00:20:00
1-down dog stretch
http://killercoach.com/wp-content/uploads/2017/05/down-dog-upside-down-V-stretch.pdf
2-QL stretch
http://killercoach.com/wp-content/uploads/2017/05/Side-body-stretch-Quadratus-Lumborum.pdf
3-TYW stretch on foam roller
http://killercoach.com/wp-content/uploads/2017/05/T-Y-and-W-stretches-for-the-anterior-chest-and-shoulders.pdf
4-Standing Forward flex hip stretch
http://killercoach.com/wp-content/uploads/2017/05/Standing-Forward-Flexed-Hip-Stretch.pdf
---------------------------------------------------Stretching is a great way to help recover! Be sure to mix these into your week too whenever you have a few minutes- do one of these stretches!! Be sure to stretch after working out, not before.
Today, do all 4 stretches in a row.
Remember to breathe and relax while stretching, never push too far.
Foam roll after stretching if time.
https://vimeo.com/214200414
Details
Wednesday

No Planned Workouts

No content
No detail
Thursday

core blast 1

Strength00:17:00
Blast some inspirational and upbeat music and remember to breathe- you're gonna need it!
5 sets through of the following
-plank
-side plank on elbow L
-side plank on elbow R
-single leg bridge holds L (hips level!)
-single leg bridge holds R (hips level!)
Details
Friday

Rest day!

Rest
chill out- eat well- stay hydrated- get a massage- take a nap- heck take 2 naps! 
This is the day when all of the hard work is absorbed into the body- so rest and recover today!
Details

Recovery Stretch-1

Other00:20:00
1-down dog stretch
http://killercoach.com/wp-content/uploads/2017/05/down-dog-upside-down-V-stretch.pdf
2-QL stretch
http://killercoach.com/wp-content/uploads/2017/05/Side-body-stretch-Quadratus-Lumborum.pdf
3-TYW stretch on foam roller
http://killercoach.com/wp-content/uploads/2017/05/T-Y-and-W-stretches-for-the-anterior-chest-and-shoulders.pdf
4-Standing Forward flex hip stretch
http://killercoach.com/wp-content/uploads/2017/05/Standing-Forward-Flexed-Hip-Stretch.pdf
---------------------------------------------------Stretching is a great way to help recover! Be sure to mix these into your week too whenever you have a few minutes- do one of these stretches!! Be sure to stretch after working out, not before.
Today, do all 4 stretches in a row.
Remember to breathe and relax while stretching, never push too far.
Foam roll after stretching if time.
https://vimeo.com/214200414
Details
Saturday

No Planned Workouts

No content
No detail
Sunday

Endurance Build Run

Run3 mi
Warm up:
5-10 min easy, set your intention for today's workout (fun, speed, distance, form?) Be sure to mix in some dynamic stretching (high knees, butt kicks, leg swings, skips…)
------------------------------------------------------
Run 3 miles in Zone 3-4
------------------------------------------------------
Cool Down:
5-10 min easy, stretching out or foam rolling any problem areas upon returning home (calves, hips, hamstrings?)
Make some notes below on how the workout felt so you can review and track your own progress!
Details

Foam Roller session- short

Other00:10:00
Lie on a long foam roller (if you have one) lengthwise and line it up with your spine. Bend your knees and rest your head on a small pillow on top of the roller if the back of your head does not touch without forcing it.
Rest the back of your hands on the floor and spin your palms up to the ceiling to open the chest. Lie there for 2-5 min and relax.
Then turn the foam roller sideways and roll out your buttocks, hamstrings, calves, ITB, quads ( with special attention to the inside and outside of the thigh).
Lastly roll out the lower, mid and upper back keeping your hands clasped behind your head to support your neck as needed. Arch your back to conform to the roller if you can without any pain.
If you find a really sore area, linger there for a few extra seconds- otherwise 5-10 rolls on an area should be sufficient.
Details

Tuesday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
00:26:00 01:00:00
Other x3
00:52:00 00:20:00
Day Off x2
—— ——
X-Train x1
—— ——
Strength x1
00:28:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Run Run
00:26:00 01:00:00
Other Other
00:52:00 00:20:00
Rest Day Off
—— ——
Crosstrain X-Train
—— ——
Strength Strength
00:28:00 00:45:00

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Tricia Davis, DPT

Killer Coach Academy LLC

* Personalized Coaching – Thoughtful, individual plans to meet your goals/lifestyle.

* Injury Prevention & Recovery – Train smart & stay strong for more consistent gains.

* Efficient Training – Maximize results with limited time using evidence based training.

* Support Through Life Changes – Injury, menopause & other transitions.

* Skill & Performance Development – Ride stronger, move better longer.

* Balanced, Realistic Approach – Train hard, stay healthy, enjoy sport!

View all Training Plans by this Coach
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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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