Run your first half marathon in 12 weeks. Target race timing: Finish.

Average Weekly Training Hours 02:52
Training Load By Week
Average Weekly Training Hours 02:52
Training Load By Week

This program targets the novice half marathon runner. Perhaps you have completed a 10 km race or a 10 mile race, and want to take a step up to 21.1km/13.1miles? This training plan gives you the structure to finish your first half marathon, starting 12 weeks before race week!

Sample Day 1
0:32:00
2.49mi
Easy

Slow jog.
Pace is painfully slow and easy, best done alone. 
It should be very easy to have a conversation. (1:45-2:15 min/km slower than your targeted half marathon race pace).

Sample Day 4
0:32:00
2.49mi
Easy

Slow jog.
Pace is painfully slow and easy, best done alone. 
It should be very easy to have a conversation. (1:45-2:15 min/km slower than your targeted half marathon race pace).

Sample Day 6
0:49:00
4.35mi
LSD

Easy run.
Pace is easy. It should be easy to have a conversation. (1:00-1:45 min/km slower than your targeted half marathon race pace).

Sample Day 8
0:43:10
4.35mi
Build-up

Start with a slow jog and then after approximately 3 km increase pace to a faster, but still easy pace.
Pace is slow and easy. It should be easy to have a conversation. (start at a pace of 1:15-1:45 min/km slower than your targeted race pace, increase to a pace that is 00:50-1:20 slower than your targeted half marathon race pace.).

Sample Day 11
0:49:20
4.97mi
Build-up

Start with a slow jog and then after approximately 3 km increase pace to a faster, but still easy pace.
Pace is slow and easy. It should be easy to have a conversation. (start at a pace of 1:15-1:45 min/km slower than your targeted race pace, increase to a pace that is 00:50-1:20 slower than your targeted half marathon race pace.).

Sample Day 13
1:24:00
7.46mi
LSD

Easy run.
Pace is easy. It should be easy to have a conversation. (1:00-1:45 min/km slower than your targeted half marathon race pace).

Sample Day 15
0:40:15
4.35mi
Tempo

Run.
Pace is moderate. It should be possible to have a conversation at most times during the run. (0:30-1:00 min/km slower than your targeted half marathon race pace).

Tony Persson
|
TJCoaching

I offer online and local coaching.
I am a certified Ironman coach from the Ironman University.
I have coached multiple clients with a wide spread of abilities from finishing there first Ironman and/or IM70.3 to clients qualifying and finish at World Championship races.

As for myself I have several Ironman and IM70.3 finishes, sub-10 Ironman races, Age-group wins at Olympic distance races, and duathlon races. I'm an IM70.3 World Champion finisher and Duathlon World Championship qualifier.