TeamKattouf 12-week Half Marathon Training Plan-Beginner

Average Weekly Training Hours 04:18
Training Load By Week
Average Weekly Training Hours 04:18
Training Load By Week

Thank you for stopping by and looking at the TeamKattouf 12-week Half marathon beginner trainig plan. This plan was designed by Dr. Rick Kattouf and Cameron Dorn. During this 12-week plan, you will experience a progressive build in intensity and volume. We incorporate 1-2 rest days per week. Aside from run training, you will have a lot of fun with the strength training and cross training; making you as fit as ever. We incorporate heart rate (HR) training during this plan. To determine your proper hr's, we have Rx'd run assessments throughout the 12 weeks. The attached PDF file will explain in detail as to determing your proper hr's; we kept it VERY simple for you! If you are ready to take your fitness and runing to the next level, this half marathon plan is for you. Now get out there and have some fun training and racing!

Sample Day 2
0:40:00
Run Assessment

5k Run Assessment to be performed on the treadmill.
Warm up- 1 mile
Mile 1- 2% grade
Mile 2- 3% grade
Mile 3- 4% grade
Make sure to provide maximum effort throughout the 5k....PUSH IT!

Perform a cool down of at least .5 mile to finish off the day. SEE PDF FOR DETAILS ON DETERMINING YOUR HR ZONES

Sample Day 3
0:19:59
Circuit for Strength

I repeat do not SKIP this workout because your afraid of getting BIG! Strength training has been ignored by runner for FAR too long. Let's face it, those who don't advocate weights are not thinking about you long term. We all know distance running is catabolic and the last thing you need is to waste more muscle. Many people who train for marathons and only run often report they gain weight...let me tell you it is not from strength training!

We need you to be a metabolic machine, so be sure to pump iron today. I have attached 2 workouts. One for those of you who don't have a gym membership or travel and one for those of you who have a gym and need to get the most out of your membership.

As you go through this circuit, challenge yourself, keep the rest minimal and move it!

Try going through just once today.

Sample Day 3
0:19:59
Cycle, Elliptical, Row...

Today you pick your cross training piece. Whatever you choose, even if a run, must be easy Zone 2 at most. Considering you completed your run assessment, you neeed a recovery day.

Sample Day 5
0:19:59
Circuit for Strength

I may be saying this until I am blue in the face but please get this workout in!


We need you to be a metabolic machine, so be sure to pump iron today. I have attached 2 workouts. One for those of you who don't have a gym membership or travel and one for those of you who have a gym and need to get the most out of your membership.

As you go through this circuit, challenge yourself, keep the rest minimal and move it!
If you are not sore from Wednesdays circuit try to go through 2 x today!

Sample Day 6
0:45:00
Weekend Block

Base Camp 101: Learn the basics right and you'll nail it everytime. Today and tomorrow are what we call a block. Instead of overloading you on one day, we'll semiload you both days. Yes, this will translate as we get close to race day.

So today, warm-up and build to high Zone 2 and hold up to the 30 min point. Then you may increase to Zone 3 for 10 min and easy jog/walk for the last 5 min.

If you would like to run-walk which is a great choice, keep it on a 10 min run, 1 min walk break. When you get to your 4th set of 10:1 you can bump to Zone 3 only if you feel up to it.

Sample Day 7
0:45:00
Developing a base...

A beginner program for the half marathon does incorporate walk breaks as a way to give you the athlete just a few moments to unload your joints, allow your heart rate to settle, and for you to get a drink or take a gel which is a lot harder on the run than it seems!

When we say developing a base what we mean is that we are teaching your body to run efficiently. This comes from running at a low intensity and building your volume up over time. Skipping this step may put you at great risk for injury, burnout, plateau, poor performance...so be patient and enjoy the ride!

So today let's maintain an easy Zone 2 average for this run. If you feel comfortable you may run the entire time, but always know a walk break could be a great choice to plug into your training. Consider running 10 min and walking 1 min for the duration of this session.

Sample Day 9
0:45:00
Hill Repeats

1 mile warm up zone 2
Find a gently hill to climb, preferrably one that will take 1-2 min to climb and perform 4 repeats up it at Zone 3 effort. Recovery is a nice and slow jog back down the hill. Finish with 2 miles in zones 1 - 2 to finish off the day!

Work on form, pull it all together and get your arms pumping and good knee drive. Hills are a great way to develop strength and it will get you through those tough last few miles.

If you need to modify this: Run Zone 2 up the hill and walk back down.

If you perform this on a treadmill, use a 4% grade for 1-2 min.

Dr. Rick Kattouf II
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TeamKattouf™, Inc.

Sport-Specific (multisport, running, cycling), Nutrition & Body Transformation Coaching.

TeamKattouf™ offers Full Custom Sport Specific, Nutrition & Body Transformation Coaching, published training plans, published meal plans and Nutrition Supplements. Contact us today for a complimentary interview to discuss you, your needs, your goals and what TeamKattouf™ Coaching can do for you, rick@teamkattouf.com, 866-966-1422