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

Author

Tony Persson

All plans by this Coach

Length

13 Weeks

Typical Week

3 Run

Longest Workout

11.18 miles

Plan Specs

running half marathon beginner

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Summary

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!

Stats

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

Tony Persson

Tony's Coaching

I offer online and local coaching.
I am a certified Ironman coach from the Ironman University and I hold an ACE Personal trainer certificate.
I coach multiple clients with a spread of abilities from finishing their first Ironman/IM70.3 to clients finishing at World Championship races.

Myself I have several Ironman and IM70.3 finishes, sub-10 Ironman races, Age-group wins at Olympic distance races, and duathlon races. I've raced at the IM70.3 World Champion and Long Duathlon World Championship.

Back to Plan Details

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).

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

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