Lockwood Half Marathon Method- 12 Week Beginner
Author
Erin Lockwood
All plans by this CoachLength
12 Weeks
Typical Week
1 X-Train, 4 Run, 2 Strength, 1 Day Off
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 3 weeks of Peak volume that leads into 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
Sample Day 1
Focus on stretching and becoming more flexible in your hip flexors.
Sample Day 2
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
3x15 Crunches
3x15 Side Crunches (both sides)
3x15 Opposite Arm and Leg Raise
3x30 second Plank
Complete a full set (each exercise) ending with planks.
3x10 Biceps
3x10 Triceps
3x10 Regular Pushups
3x5 Tricep Pushups
Sample Day 3
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 4
Sample Day 6
Go for an easy run today and follow it up with some cross training.
Sample Day 6
3x10 Lunges
3x10 Squats
3x10 Speed Skaters
3x10 Hip Thrusts
3x10 Kickbacks (left and right
3x10 Single Leg Deadlift