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Going Beyond
the Frame

Phase 1

Half Marathon

The Two Rules of Perseverance:

​Rule #1: Take one more step.
Rule #2: When you don't think you can take one more step, refer to Rule #1.

H. Jackson Brown Jr.

Goals for this Phase

  1. Establish your commitment to training.

  2. Find your rhythm.

  3. Adjust to an increase in volume (time running) and fatigue factor.

Putting it all together

Detailed Coaching Advice

There's a lot to consider when you're training for a Half Marathon distance. Make sure you get started on the right foot with some more in-depth guidance on general strategies, finding your rhythm and more.

Technique Tips

Simple techniques can go a long way toward making your run more efficient and comfortable.

1. Talking Pace

Keep a pace where you can chat lightly without getting winded. Otherwise it won't be enjoyable and the impact will be too hard on your body.

2. Body Posture

Try to keep your body reasonably upright. Relax your shoulders away from your ears with a nice big breath every so often.

3. Stride Length

Conserve energy and maximize efficiency with short strides and minimal knee lift. Your feet should land under your hips. Don't bounce or over stride.

4. Arm Action

Your arms are what help you maintain your rhythm and pace. Keep your arm action quick with elbows tucked close to your sides and thumbs up, just below shoulder height.

Final thoughts for Phase 1

Be honest with yourself! If you're ever not feeling confident or comfortable progressing as the program advances, it’s likely you’ve not been able to establish a consistent pattern of training each week. Maybe you haven’t been able to complete your weekly sessions for a variety of reasons. 


If you’re unable to do your homework or complete at least the minimum of 3 workouts each week, you may need longer to realistically accomplish your goal of safely and comfortably.  There’s nothing wrong with discovering that you may need to give yourself longer to prepare yourself for the Half Marathon distance. 


Remember, these are only guidelines – it’s up to you to figure out what makes sense for you and how you are feeling.

Phase 1

Workout Schedule

Week 1

This week we're focusing on getting started with a new challenge.

Starting a New Challenge

Week 2

Focusing on building onto our foundation with more running volume.


Week 3

This week we're easing off to give the body some much needed time for recovery.


Week 4

This week we're back to building, adding more running volume into our training.

Back to Building

When you've completed all four weeks of Phase 1, you're ready to move ahead to Phase 2!

Coach Lynn

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