Half marathon- 12 week plan (OLD)

Average Weekly Training Hours 03:40
Training Load By Week
Average Weekly Training Hours 03:40
Training Load By Week

Welcome to your half marathon plan

Human factor-
Enjoy the plan, enjoy your training and listen to your body, if your feeling awesome then push it a little harder, if your feeling less awesome don't be afraid to take a rest day or go slightly easier untill you feel 100% awesome again.

Love Coach

Sample Day 1
Running drills

Warm up
15mins- zone 2

Main set- Drills
1) High knees
2) Heel flicks
3) Strides (straight legs)
4) Walking knee drives
60 seconds drill
60 seconds rest
Repeat whole circuit x 4

Warm down
15mins- zone 2

Sample Day 2
Strength 1 (video)

This is a very important part of your training, but i understand not all of you have access to gyms and equipment, so this Body weight strength workout is perfect for you. If you are a members of a gym then please speak with a coach/trainer to ensure you are lifting the correct weights and performing the exercises in a safe and controlled manner to avoid injury and to maximise this part of your training. Love Coach

Sample Day 3
Standard sun saluation

Yoga sun salutations Mountain pose Forward Fold Lunge back Down dog Plank Crocodile Baby cobra Down dog Lunge forward Forward fold Mountain pose Hold each move for about 10 seconds before moving slowly into the next Repeat whole sequence x 4

Sample Day 4
Test- Run 30min Threshold

Warm up
10min easy

Main set
Run 30mins as hard as you can.

Click on your profile and follow the instructions to set your training zones.
Scroll down to run speed/pace
Choose type- threshold
Choose method- CTS (5)

Enter your avg pace from your 30min run
Press calculate
Don't forget to press apply

You will need these for the rest of your training sessions.

Good luck and have fun

Sample Day 5
Butt firing exercises

Single leg dead lifts (tip from hip) Glute bridges Donkey kicks Single leg squats Prone straight leg lifts Kneeling butt squeezes 20 seconds work 20 seconds rest Repeat whole circuit x 3

Sample Day 6

Zone 2

Sample Day 7
Stretch (video)

Always do a light mobility warm up for about 10mins before doing these stretches.

Ben Capper

I am the Head coach for Cambridge Spartans fitness and triathlon club, based in Cambridge, England.
I specialise in Sports coaching and biomechanics with a 'no junk miles approach' making every minute of your training count.