Half Marathon Plan for Beginners

Average Weekly Training Hours 04:24
Training Load By Week
Average Weekly Training Hours 04:24
Training Load By Week

This plan is for beginners. This could be your first, second or third mini marathon. It's a 16 week training schedule designed for someone that plans to run it in 2 hours or more. The plan includes weight training, speed work with details, hill workouts and long runs. Each workout is very specific and designed to help you acheive your goal. The plan will start with 3 hours a week of running, then build to weeks with 4 - 5:50 hours of running.

Sample Day 1
0:30:00
Weights

Do these weights with a light weight. You should try to complete 3 sets x 20 reps. You may not even need weight. We're working on muscle endurance, not size or bulk. Increase weight every 2 weeks, slightly.

Sample Day 1
0:19:59
2mi
Easy Walk/Run

HR is Zone 1 -2. Easy Run at about RPE of 10. Walk/Run if you need to. Work on Form. Stand tall, chest out, middle foot strike, arms at 90 degree angle.

Sample Day 3
0:30:00
Strides on Grass

Strides.
Warm up with 10 minute walk.
On grass run 30 left-foot steps (count your left foot.) Do this 8x's
Goal = 19-20 seconds.
On the recoveries skip 60 times (30 skips each leg alternating). Perfect form!
10 Minute Walk Cool Down

Sample Day 4
0:30:00
Weights

Do these weights with a light weight. You should try to complete 3 sets x 20 reps. You may not even need weight. We're working on muscle endurance, not size or bulk. Increase weight every 2 weeks, slightly.

Sample Day 4
0:19:59
2mi
Form Run

Easy, Easy Run. Heart Rate in Zone 1. This a RPE of 6-8. Probably close to a walk. Burning Fat.

Sample Day 6
0:30:00
3mi
Easy Run - Rolling Hills

HR is Zone 1 -2. Easy Run at about RPE of 10. Walk/Run.

Sample Day 7
0:40:00
4mi
Base building

On soft but firm surface, heart rate in zone 1 only. Pretty form. Stand tall, chest out, middle foot strike, arms at 90 degree angle.

Zone 1 HR. Walk/Run if you have too.

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I am MultiSport, LLC

Coaching specialty is triathlon training plans encompassing all aspects - strength, speed, technique and endurance.

All types of training plans are provided, from beginner to advanced, in each of the three sports. Classes, weight loss plans, camps and clinics are also an option. I am MultiSport coaches youth and adult.