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Lockwood Half Marathon Method- 12 Week Beginner


Erin Lockwood

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12 Weeks

Plan Description

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.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:12:00 01:45:00
Strength x2
00:50:00 00:30:00
X-Train x1
01:02:00 01:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:12:00 01:45:00
00:50:00 00:30:00
01:02:00 01:00:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

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.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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