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Lockwood Half Marathon Method- 10 Week Beginner

Author

Erin Lockwood

All plans by this Coach
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Length

10 Weeks

Plan Specs

running half marathon beginner

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Plan Description

The ideal candidates for The Lockwood Half Marathon Method are beginner runners that may already be "trained up" with prior running experience in the 5K and 10K race distance. This comprehensive program is specifically designed to help them to complete their first half marathon with a focus on crossing the finish line in a specific amount of time.

The 10-week program incorporates 3 weeks of Base, 3 weeks of Build, and 4 weeks of Peak volume that includes 1 week of tapering. Largest peak volume week tops at about 1.5x half marathon distance (~20 Miles). The program includes integrated recovery approaches to rest and harvest gains as well as strength training to build leg and core muscle necessary for running longer distances.

There is periodic field testing to assess advances. Comes with a companion 70+ page eBook with detailed instructions on how to qualify including race logistics. Also comes with a Running Performance Console spreadsheet-based calculators with dashboard.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:09 hrs 1:45 hrs
0:54 hrs 0:30 hrs
1:03 hrs 1:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:09 hrs 1:45 hrs
0:54 hrs 0:30 hrs
1:03 hrs 1:00 hrs
—— ——

Training Load By Week


Erin Lockwood

I have a diverse and broad range of experience in the endurance sports lifestyle with both short and long course experience in triathlons and duathlons including several 70.3 and Ironman finishes. I am an experienced runner with finishes in just about every road race under my belt from 5k to marathon.

Sample Day 1

1:00:00
Rest or Yoga

Focus on stretching and becoming more flexible in your hip flexors.

Sample Day 2

0:40:00
3mi
Base | 3 Miles

As you begin the process of training for your half marathon, the first 4 weeks will focus on base training with a lower perceived effort and technique. Focus on body adaptation.
As you get further into your training, you will find that your body will be able to better adapt to running consistently without taking breaks.

Take notes on how you feel after you finish and make sure to get in a good stretch. Write down your HR, time and post run thoughts in here.

Sample Day 3

0:30:00
Arms and Abs Set 1

3x15 Crunches
3x15 Side Crunches (both sides)
3x15 Opposite Arm and Leg Raise
3x30 second Plank

Complete a full set (each exercise) ending with planks.

3x10 Biceps
3x10 Triceps
3x10 Regular Pushups
3x5 Tricep Pushups

Sample Day 4

0:30:00
3mi
Base | 3 Miles

Sample Day 6

0:20:00
1.5mi
Easy Run

Go for an easy run today and follow it up with some cross training.

Sample Day 6

0:30:00
Legs and Glutes

3x10 Lunges
3x10 Squats
3x10 Speed Skaters

3x10 Hip Thrusts
3x10 Kickbacks (left and right
3x10 Single Leg Deadlift

Sample Day 7

0:40:00
4mi
Base | 4 Mile LSD Run

Today it is all about the long run. I want you to get used to running long miles on the weekends, building you up to your longest slow distance run of 10/11 miles. When you see LSD that is code word for long run. When I say slow though, i don't mean run the slowest you can, I mean run 15-30 seconds slower than you would during your shorter runs in the middle of the week.

This can be run on the treadmill or outdoors.

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