Beginner PLUS Half Marathon Plan (12 weeks)

Training Load By Week
Training Load By Week

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.

Sample Day 1
2mi
Easy Run

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
3mi
Conversational Pace

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
3mi
Endurance Run

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
6mi
Long Run | For Distance

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
2mi
Easy Run

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
3mi
Intervals

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
3mi
Endurance Run

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!!

Jeff Lukich
|
Drive Multisport, LLC

jalukich@yahoo.com

Drive Multisport, LLC offers professional triathlon, cycling, and run coaching services for athletes who want more than just a training plan. We offer specialized attention for athletes who are serious about their goals, but don’t have the time to put together all of the pieces. Athletes who have full lives with families and careers, but still want to reach their peak performance. We prefer things practical, clear, and focused on the athletes goals.

$189-299 per month