Beginner PLUS Half Marathon Plan (12 weeks)
Author
Jeff Lukich, Drive Multisport, LLC.
All plans by this CoachLength
12 Weeks
Typical Week
4 Run, 2 Other, 1 Day Off
Longest Workout
13.1 miles
Plan Specs
running half marathon beginner intermediate
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Summary
This is the Beginner PLUS Half Marathon Plan. This plan works best for athletes who haven't necessary run high mileage, but who have a consistent background in running - runners who have raced several 10ks and perhaps even a first or second half marathon with a goal of improving performance. This plan consists of 12 weeks leading up to a goal race. Athletes who choose this plan should have been running 3-4 days per week (13-14 miles per week) over the past 3 months, with the most recent longest run of 6 miles.
Stats
Sample Day 1
Easy run. The purpose of this run is active recovery. Focus on a quick cadence and good form. 2/3 RPE (Rated Perceived Excertion).
0 – Nothing at all
0.5 – Super Easy, Almost Walking
1 – Very Easy
2 – Easy
3 – Moderate
4 – Somewhat Moderate
5 – Hard
6
7 – Very Hard!
8 – Very, Very Hard!
9
10 – ALL OUT!!
Sample Day 2
Start out easy to get warmed up for the first mile, then run the remainder of the run at a "conversational" pace. 2/3 RPE. This is a pace where you could comfortably have a conversation with a fellow runner.
2/3 RPE (Rated Perceived Excertion).
0 – Nothing at all
0.5 – Super Easy, Almost Walking
1 – Very Easy
2 – Easy
3 – Moderate
4 – Somewhat Moderate
5 – Hard
6
7 – Very Hard!
8 – Very, Very Hard!
9
10 – ALL OUT!!
Sample Day 4
Start this run easy for the first mile to get warmed up, then move to a moderate pace. RPE will be 3/4.
0 – Nothing at all
0.5 – Super Easy, Almost Walking
1 – Very Easy
2 – Easy
3 – Moderate
4 – Somewhat Moderate
5 – Hard
6
7 – Very Hard!
8 – Very, Very Hard!
9
10 – ALL OUT!!
Sample Day 6
Long run on a course that presents a similar profile as your race. The purpose of today's run is for distance only. Start out easy for the first mile, then build your effort over mile 2. For the remainder of the run pace evenly or slightly negative splits. RPE will be 3/4 (depending on how you are feeling today).
NOTE: It is preferred that this run be done on Saturday morning. If you are unable to run on Saturday morning, you can push it to Sunday morning. Afternoons are not recommended as you will be running again on Monday and Tuesday. We will need the added recovery time between runs.
0 – Nothing at all
0.5 – Super Easy, Almost Walking
1 – Very Easy
2 – Easy
3 – Moderate
4 – Somewhat Moderate
5 – Hard
6
7 – Very Hard!
8 – Very, Very Hard!
9
10 – ALL OUT!!
Sample Day 8
Easy run. The purpose of this run is active recovery. Focus on a quick cadence and good form. 2/3 RPE (Rated Perceived Excertion).
0 – Nothing at all
0.5 – Super Easy, Almost Walking
1 – Very Easy
2 – Easy
3 – Moderate
4 – Somewhat Moderate
5 – Hard
6
7 – Very Hard!
8 – Very, Very Hard!
9
10 – ALL OUT!!
Sample Day 9
First mile will be at an easy pace to get warmed up. Then run the first .25 mile of miles 2 and 3 at a HARD PACE. RPE for the intervals will be 8/9. The remainder of the run will be at a moderate pace.
0 – Nothing at all
0.5 – Super Easy, Almost Walking
1 – Very Easy
2 – Easy
3 – Moderate
4 – Somewhat Moderate
5 – Hard
6
7 – Very Hard!
8 – Very, Very Hard!
9
10 – ALL OUT!!
Sample Day 11
Start this run easy for the first mile to get warmed up, then move to a moderate pace. RPE will be 3/4.
0 – Nothing at all
0.5 – Super Easy, Almost Walking
1 – Very Easy
2 – Easy
3 – Moderate
4 – Somewhat Moderate
5 – Hard
6
7 – Very Hard!
8 – Very, Very Hard!
9
10 – ALL OUT!!