Running - Half Marathon - Beginner Runners - 12 weeks

Hey runner,
Signed up for half? Let me help you reach your goals!
This is a 12-week half marathon program for beginner runners. 
**Structure**
This plan requires between 5-8hrs of training per week and consists of running, strength and mobility workouts.
You will receive 3 running-specific strength&mobility workouts and they are a crucial part of getting you to the start line fit and healthy and spark a long-lasting running lifestyle.
You will also learn how to warm up for each run and how to take care of your aching body by doing mobility specifically designed for runners.
You will need dumbbells, BOSU and stability balls, and a miniband. Most of this equipment you can find on Amazon or in most gyms.

**When to start?**

There is no better time than today. You may want to start this program on the first day of your menstrual cycle and adjust the program so that the recovery week falls around your period. So for example, if your cycle is 28 days, you will keep the training load increasing until 5-7 days before your periods, then ease off (recover) right before and perhaps a couple of days into your periods, depending on whether you have bad cramps of not. If no symptoms of PMS or cramps, then no need to have periodized recovery week right before the periods. It is individual, and I can help you figure this out with you. Just email to get started!
IMPORTANT:
1. Although total training time may seem a lot on top weeks, remember they do include all warm-ups, mobility, and strength training so total running volume will be a little less.
2. You don't need a GPS/HR watch for this program, I will teach you how to gauge your intensity without Heart Rate or Pace.
3. I have added a note for each week for you where I give you advice and motivation so you know what to expect from each week.

**What is included with this plan?**


Training program via TrainingPeaks app 

Weekly notes - mental training advice - sports nutrition advice - recovery advice

Strength training program

Training intensity zones for you

Email access to coach Marjaana 

Access to our private Facebook group
Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
Track your performance with robust data tracking and detailed graphs.
Plan for your event in the TrainingPeaks calendar.
Track your weight, sleep, hours, fatigue and stress while you train.
Syncs daily with other popular apps like Garmin and MyFitnessPal.



**AdOns**


Personalized nutrition & hydration nutrition plans at additional cost.

Personalized Strength Training Program based on movement analysis and strength assessment at additional cost, including a specialized strength training app with video instructions! I do individualized strength training programming if you already are regularly strength training. Contact me for more deets!



**Support**

This is a "self-coached" plan, meaning that I will be not coaching you and commenting on your training, however, you will have access to me via email and/or our private Facebook group, where you can ask questions, and share your wins and struggles! Once you purchase the plan, you can request access to the FB group.



**How does it all work? **


Once the payment has been processed, you will receive your log-in to the Trainingpeaks account where your training plan and diary will live. Make sure to use your best email address as your Trainingpeaks account will be set up with that email. 

Once you've accessed your trainingpeaks account, you need to set up the connection to your smartwatch and you can start training! All structured workouts will download automatically to your watch once you have linked your smartwatch with TP (trainingpeaks). 

Please allow 24-48 hours for everything to get set up. Thank you! If you have any problems accessing your program, please email ask@tiredmomruns.com. If you'd prefer a training plan on paper pdf please ask. 

Hope you enjoy the plan!
MJ
Testimonial: "Just finished 1/2 marathon in sub-zero temps with full-on snowing and managed a PB!! 16min faster than last year on the same course. I could not have done it without a coach. Thanks, MJ!!!! If you are looking to push yourself to the next level I highly recommend Marjaana" Lisa R, AB, CAN, Sub-2hr 1/2marathon Runner