Lockwood Half Marathon Method- 12 Week Beginner

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Lockwood Half Marathon Method- 12 Week Beginner

Author

Erin Lockwood

All plans by this Coach

Length

12 Weeks

Typical Week

1 X-Train, 4 Run, 1 Day Off, 2 Strength

Longest Workout

11 miles

Plan Specs

running half marathon beginner

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Summary

The ideal candidates for The Lockwood Half Marathon Method are beginner runners that may already be "trained up" with prior running experience in the 5K and 10K race distance. This comprehensive program is specifically designed to help them to complete their first half marathon with a focus on crossing the finish line in a specific amount of time.

The 12-week program incorporates 4 weeks of Base, 4 weeks of Build, and 4 weeks of Peak volume that includes 1 week of tapering. Largest peak volume week tops at about 1.5x half marathon distance (~20 Miles). The program includes integrated recovery approaches to rest and harvest gains as well as strength training to build leg and core muscle necessary for running longer distances.

There is periodic field testing to assess advances. Comes with a companion 70+ page eBook with detailed instructions on how to qualify including race logistics. Also comes with a Running Performance Console spreadsheet-based calculators with the dashboard.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:21
Training Load By Week
Average Weekly Training Hours: 05:21
Average Weekly Breakdown

Erin Lockwood

I have a diverse and broad range of experience in the endurance sports lifestyle with both short and long course experience in triathlons and duathlons including several 70.3 and Ironman finishes. I am an experienced runner with finishes in just about every road race under my belt from 5k to marathon.

Sample Day 1

1:00:00
Rest or Yoga

Focus on stretching and becoming more flexible in your hip flexors.

Sample Day 2

0:40:00
3mi
Base | 3 Miles

As you begin the process of training for your half marathon, the first 4 weeks will focus on base training with a lower perceived effort and technique. Focus on body adaptation.
As you get further into your training, you will find that your body will be able to better adapt to running consistently without taking breaks.

Take notes on how you feel after you finish and make sure to get in a good stretch. Write down your HR, time and post run thoughts in here.

Sample Day 3

0:30:00
Cross Train or 2 Mile Run

If you feel that you can get in a 2 mile run, I absolutely encourage you to do so. However, for many people who just start training, the first run can be exhausting and create soreness the next day. If that is the case, 30 minutes of cross training can do the body good. Complete 10-12 reps, 3 sets each. Focus on a mixture of arms, abs and legs.

Sample Day 3

0:30:00
Arms and Abs Set 1

Complete a full set (each exercise) ending with 30 seconds planks.

3x15 Crunches
3x15 Side Crunches (both sides)
3x15 Spider Crunches
3x15 Regular Pushups

3x30 Second Leg Raises
3x30 Second Flutter Kick
3x30 Mountain Climbers
3x5 Tricep Pushups

3x15 Bicep Curls
3x15 Tricep Overhead Extension
3x15 Chest Press

Sample Day 4

0:30:00
3mi
Base | 3 Miles

Sample Day 6

0:20:00
1.5mi
Easy Run

Go for an easy run today and follow it up with some cross training.

Sample Day 6

0:30:00
Legs and Glutes

3x10 Lunges
3x10 Squats
3x10 Speed Skaters
3x15 Deadlift
3x15 Calf Raises

3x10 Hip Thrusts
3x10 Kickbacks (left and right
3x10 Single Leg Deadlift
3 x 50 Jump Lunges

http://youtu.be/Kw4QpPfX-cU

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