5k to Half Marathon in 12 Weeks

Author

Alex Taylor

All plans by this Coach

Length

12 Weeks

Typical Week

6 Run, 1 Day Off

Longest Workout

3.11 miles

Plan Specs

running half marathon beginner weightloss hr based base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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This plan will take someone who has only dabbled in running, perhaps doing the odd Parkrun and can at least jog 5k to finishing a Half Marathon strongly whilst minimising risk of injury. It is not too time consuming, the longest week being around 5hrs.

I have recently successfully implemented the principles of this plan in a 1-1 coaching capacity with a client. She went from having never run a sub 30min 5k before to running a sub 60min 10k then finally completing a tough trail half marathon in grim conditions. I don't know who was more pleased, me or her!
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You will need a heart rate monitor for this plan. It can be completed based on rate of perceived exertion or pace but heart rate is best.
The sessions start with a 5k test and evolve over the 12 weeks, there are a couple of re-tests along the way to see where you are at. However,the initial couple of weeks are designed to ensure the body is ready for running training with several days back to back of easy running, this instils a daily running habit with the minimum stress to the body and it's ligaments, tendons and muscles. Bear with it during this period, it may be tempting to go faster or give up but I assure you, you reap whet you sow in these sessions.

Any questions before taking up the plan or feedback after completion, let me know! If you have bought the plan and want some nutrition advice, again, contact me for advice.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:06

Alex Taylor

AlexTaylorCoaching

Cycling, Duathlon, Triathlon and Running coaching
Association of British Cycling Coaches qualified and insured.
10 yrs Coaching and Power Meter experience

Back to Plan Details

Sample Day 1

3.11mi
5K Test

First we need to ascertain your threshold heart rate by carrying out a test. We estimate this from the average heart rate of a 5k test. Don't be disheartened if you feel you are slow or even end up at a brisk walk in parts, just ensure you record your heart rate for the 5km.
When you have completed your workout ensure that you input your new threshold heart rate into your default zones and use 'Lactate Threshold' then 'Andy Coggan (5)'.
This will inform the rest of your training plan.


Warm up for 15 minutes including 2 or 3 hard efforts of about 15 seconds (not a full sprint though!)

Then, run the 5k as best as you can. This is a test so you should be doing your best 5k effort. Make sure you are recording heart rate!!.

When the 5k is over, cool down by jogging or walking briskly until your heart rate is back under control.

Sample Day 2

0:20:00
10TSS
Easy 20-30min

The first 3 to 4 weeks will really be about getting your muscles, ligaments and tendons used to running. This may feel incredibly slow at first, especially if you are fit from other sports however it is VITAL that you do this groundwork to avoid injury. The speed and fitness will come, speed and fitness are of no use if you can't actually run due to injury.
Furthermore due to the effort being low you can run several days back to back without becoming over trained or over tired.

Run for 20-30 minutes at Zone 2 (Z2) HR.

Sample Day 3

0:20:00
10TSS
Easy 20-30min

Run for 20-30 minutes at Z2 HR.

Sample Day 4

0:20:00
10TSS
Easy 20-30min

Run for 20-30 minutes at Z2 HR.

Sample Day 5

0:20:00
10TSS
Easy 20-30min

Run for 20-30 minutes at Z2 HR.

Sample Day 6

0:20:00
10TSS
Easy 20-30min

Run for 20-30 minutes at Z2 HR.

Sample Day 7

0:30:00
15TSS
Easy 30-40min

Run for 30-40 minutes at Z1-Z2 HR.

Sunday's will become the day for your longer run of the week

5k to Half Marathon in 12 Weeks

$20.00 - Buy Now