The Resilience Initiative
Marathon, EnduranceReady to tackle a Half Marathon? Check out our straightforward 12-week training plan! With 4 running days per week, including easy runs, long runs, and speed days with various interval workouts, you'll be well-prepared. Each day starts with a warm-up and ends with a recovery session to keep you on the fast track to success. We suggest a base ability of 30-40 minutes of non-stop running before diving in. This plan is designed to get you across the finish line feeling strong. Are you in?
Features4 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Easy Run Warm-up
Warm-up: :30 High Knees in Place 10 Air Squats 5 Inch Worms 5/5 Worlds Greatest Stretch :30 Butt Kicks 5/5 Cossack Squats 5 Inch Worms 10/10 Toy Soldiers
B
Maximum Aerobic Heart Rate (MAF 180)
C
Run
1 x 30:00
Recovery
D
Lower Body Recovery 2
Cool Down: Foam Roll: 1:00 Glutes (each side) 1:00 Calves (each side) Lacrosse Ball: 1:00 Hamstring Smash on box (each side) Stretch: 3:00 Wall Straddle 1:00 Figure-4 Piriformis Stretch (each side)
Prep
A
Speed Day Warm-up
Warm-up: 20yd High Knees 20yd Butt Kicks 40yd Jog 20yd Single Leg Alternating Bound 20yd Broad Jump 40yd Slightly Faster Jog 20yd Toy Soldiers 15 Air Squats 5 Inch Worms 5/5 Worlds Greatest Stretch Run 60yd @ 50-60% Effort, Rest 30 seconds Run 60yd @ 60-70% Effort, Rest 30 seconds Run 60yd @ 70-80% Effort, Rest 30 seconds x2
B
Running
1 x 18:00
Recovery
C
Post Speed Day Recovery
Foam Roll: 1:00 Calves (each side) 1:00 Glutes (each side) 1:00 Hip Abductors (each side) Lacrosse Ball: 1:00 Calves (each side) 1:00 Bottom of foot (each foot) Stretch: 1:00 Hurdler's Stretch (each side) 3:00 Standing Straddle
Recovery
A
Long Recovery
Foam Roll: (each side) 1:00 Lats 1:00 Quads 1:00 Glutes Lacrosse Ball: (each side) 1:00 Delt Smash 1:00 Hamstring on Box Smash 1:00 Trap Smash Stretch: 1:30 Pigeon Stretch (each side) 1:00 Side Lying Thoracic Rotation (each side) 1:30 Puppy Dog Stretch (each side) 1:30 Thoracic Spine Extension on Bench 3:00 Standing Straddle
Prep
A
Easy Run Warm-up
Warm-up: 2:00 Easy Machine 10 Air Squats 5 Inch Worms 5/5 Worlds Greatest stretch 1:30 Machine (slightly harder effort) 5/5 Cossack Squats 5 Inch Worms 1:00 Workout Pace Effort
B
Maximum Aerobic Heart Rate (MAF 180)
C
Run
1 x 3
Recovery
D
Post Long Run Recovery
Cool Down: Foam Roll: 1:00 Glutes (each side) 1:00 Quads (each side) 1:00 Calves (each side) Lacrosse Ball: 1:00 Hamstring Smash on Box (each side) 1:00 Calf Smash (each side) Stretch: 1:30 Lying Cross Leg Stretch (each side) 2:00 Pigeon Stretch (each side) 1:30 Hurdler's Stretch (each side)
Prep
A
Long Run Warm-up
Warm-up: 20yd High Knees x 2 20yd Butt Kicks x 2 20yd Walking Knee Hug 20yd Toy Soldiers 5/5 Worlds Greatest Stretch 5 Inch Worms 15 Air Squats 15 Toe Touches
B
Maximum Aerobic Heart Rate (MAF 180)
C
Run
1 x 5
Recovery
D
Post Long Run Recovery
Cool Down: Foam Roll: 1:00 Glutes (each side) 1:00 Quads (each side) 1:00 Calves (each side) Lacrosse Ball: 1:00 Hamstring Smash on Box (each side) 1:00 Calf Smash (each side) Stretch: 1:30 Lying Cross Leg Stretch (each side) 2:00 Pigeon Stretch (each side) 1:30 Hurdler's Stretch (each side)
E
