Road to 13.1
Coach Tanna
If you are at this page you are someone who likely hasn't explored long distance running, has been fearful of it or lacked confidence in your ability to be a "runner", but remains curious about it. If you are someone who wants to prove to themselves that you can run a half marathon while also strength training, then this program was made for you. I originally created this program for myself, with the goal to prove to myself that I can run a half marathon without every running over 6 miles. I love strength training and knew I needed to shift my training to being supplemental to my running. I did this 8 week program, every workout you see I have done myself (minus the fact that I went back and made it better by making some slight changes) and I eventually went to run 13.1 miles on my own in the exact pace and sequence as this program shows. I felt incredibly confident during my run and continue to run because I have this new skill that I enjoy. I never would've thought I could run a half marathon until doing this. It is simple, effective and I am confident whoever tries this will be just as successful!
A
Run
1 x 20:00
Conditioning
A
Fartlek Runs
5 Sets: 1:00 Run @ RPE 5 1:00 Run @ RPE 6 1:00 Run @ RPE 7 1:00 Walk @ RPE 2 *RPE is out of 10 for difficulty, 10 being hardest you can run and 1 being at rest. So in this case, you will walk during RPE 2 and increase speed slightly from minute to minute. RPE 5/10 should be an easy baseline run you could maintain for a long run.
B1
Hang Snatch
3 x 3
B2
Single Leg Pogo Hops
3 x 5
B3
Plank w/ Reach
3 x 5
C1
Tempo Back Squat
4 x 4
C2
Box Jump, Drop Landing, Hurdle Hop
4 x 3
D1
Bench Press
4 x 5
D2
Chin-Up
4 x 6
E1
DB Rear Foot Elevated Split Squat
3 x 5
E2
Calf Raise
3 x 20
E3
Lateral Plank w/ Row
3 x 10
A
Zone 2 Recovery Run
1 x 20:00
B1
DB Push Press
3 x 5
B2
Hurdle Hops
3 x 5
B3
Dead Bug
3 x 5
C1
BB Glute Bridge
3 x 5
C2
Russian KB Swing
3 x 8
D1
Barbell RDL
3 x 5
D2
SL Stepdowns
3 x 10
D3
Banded TKE
3 x 10
E1
Seated SA Shoulder Press
3 x 5
E2
Chest-Supported DB Row
3 x 5
E3
TRX Plank
3 x 0:20
A
Run
1 x 20:00
B1
Hang Clean
3 x 3
B2
Medial Banded Split Squat
3 x 5
B3
Bird Dog Row
3 x 5
C1
Front Rack Reverse Lunge
3 x 5
C2
Split Squat Jumps
3 x 3
C3
Weighted Straight Leg Sit-ups
3 x 10
D1
Lateral Lunge
3 x 5
D2
Single Arm Cable Row
3 x 10
D3
DB Bicep Curls
3 x 10
E1
Single Leg Hamstring Iso
3 x 0:15
E2
Push-Up
3 x 15
E3
Pull-Up
3 x 3
Optional Conditioning
A
Interval Run & Bike
THIS IS OPTIONAL 10 Rounds: 2:00 Run (faster pace than normal runs) 1:00 Assault Bike (moderate)
B
Barbell Shoulder Press
5 x 5
C1
Parallette or Bench Dips
3 x 6 @ 8
C2
DB Arnold Press
3 x 10
D1
Plate Front Raise
3 x 10
D2
Alternating DB Bicep Curl
3 x 10
D3
DB Skull Crushers
3 x 10
Tanna Baggenstos
I am a NSCA Certified Strength and Conditioning Specialist. I have experience coaching individuals from ages 3 to 60+ and everywhere in between. Currently, I work in the Division 1 level training college athletes to optimize performance. I also train on the individual level to help people work toward their goals and feel good while they are moving. Let me help you discover how you love to move.
Prove to yourself you can run 13.1 miles. Commit to a realistic, flexible and approachable program that prioritizes strength training for injury prevention and enjoyment while training. If I can be successful through this program, you can too.
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