ChiRunning Intermediate Half Marathon

Plan Length: 12 Weeks

A 12-week training program for a half marathon using the ChiRunning technique.

Who Should Do This Plan

This program is for you if any of the following apply:

• You can comfortably run a 10K without stopping
• You are an intermediate runner wishing to increase distance and possibly speed
• You are willing and able to train 5 days per week
• You are a triathlete wishing to upgrade to a half Ironman
• You are interested in training for a more challenging half marathon event
• You are new to Chi Running or wish to increase your knowledge of Chi Running

Plan Price: $34.95

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Sample Week Of Training

Other - Goal: Have your Upper Body Join the Fun!

Goal: Have your Upper Body Join the Fun!
Lesson: Upper Body
Book – p. 102, Chapter 4
DVD – Lesson 5

Rest Day

Check in with your shoulders today; are they tight and hunched, or low and relaxed?

Run - 45 min. Form Intervals

45 min Form Intervals
1 min. on/off Form Intervals: Practice Focus 1 for one min. on/one min. off for the first third of run; then, practice Focus 2 for one min. on/one min. off for second third of run.
Practice both Focuses together for the last third, one min. on/one min. off.

PRE: 4 at the beginning progressing to 5 at the end

Focus 1: Bend your elbows to 90° (don’t pump) and swing rearward
Focus 2: Shoulders squared forward and relaxed

Planned: 45:00

Run - 45 min. Form Intervals

45 min. Form Intervals
1 min. on/off Form Intervals (same as Mon., different Focuses)

PRE: 4
Focus 1: Y’chi directs energy forward through your eyes (Book – p. 44, 85)

Focus 2: Swing elbows to the rear.

Planned: 45:00

Run - 40 min. Form Intervals

30-40 min. Form Intervals
1 min. on/off Form Intervals: Practice the following Focuses as a "Pair" – try to hold both at the same time

PRE: 4-5

Focus 1: Upper body ahead of your feet
Focus 2: Swing elbows and legs rearward

Planned: 40:00

Rest Day

Run - 8 mile LSD Run

8 mile LSD Run (or 10k race)
5 min. Alternating Form Intervals: On this run, you’ll combine Lower Body Focuses with Upper Body Focuses and alternate them during your workout. During each 35-minute
section, alternate between Upper Body Focus/Lower Body Focus every five minutes.

PRE: 4 throughout

Set 1 Focuses (35 min.): Let your hip swing back with your leg/ Shoulders fall forward

Set 2 Focuses (35 min.): Rotate entire lower body below Pivot Point/ Y’chi directs
energy forward through your eyes

Set 3 Focuses (35 min.): Lift at the Crown of your head and feel the light tension in your low abs
/Swing elbows to the rear

Mindful Maintenance: Hydrate every 10 minutes after the first hour; refuel and replace electrolytes as needed.
This is an important week to practice writing an End-of-Week Review.

Total run time = (Time Trial pace or avg. aerobic pace) x (8). Note: if you decide to do a 10K race instead, multiply your Time Trial pace by 6.2 for your overall time goal

Planned: 8.0 mi

Cross Training - 40 min Fun Run or Cross-Training

40 min. Fun Run or cross-training workout (or a 10k race, with 10 min. Alternating Form Intervals, using Saturday’s Focuses).

Planned: 40:00


How It Works

When you purchase a training plan, your plan will automatically get loaded into the Final Surge training calendar for you to use as many times as you want. Final Surge allows you to view and track your training, record distance and duration, upload data from Garmin and other fitness devices, and much more. Use the Final Surge mobile app to view your training plan on the go and record your workouts. Each night your workout for the upcoming day will be emailed to you so that it is sitting in your inbox the next morning.

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