12 Week Half Marathon Training Plan

Average Weekly Training Hours 01:27
Training Load By Week
Average Weekly Training Hours 01:27
Training Load By Week

Why Where Your Feet Take You??

Detailed Plan Geared towards pushing you to be the strongest you can be!
EMAIL ACCESS for questions or help with your plan at whereyourfeettakeyou@gmail.com
Coach Kayla believes in training plans that push you outside of your comfort zone while teaching you to feel strong and confident in your skin.

What the Where Your Feet Take You Athletes Say:
"Kayla’s coaching has allowed me to gain a level of fitness that I thought I would never be able to achieve. Looking forward to continuously pushing my limits "

"More importantly, I feel strong & confident. Coach Kayla pushes me beyond the borders of comfort and even beyond what I believe to be achievable, at times."

Is this plan for you?
There are 3-4 runs every week with a mix of interval, speed work, recovery, endurance, and long race pace effort runs. There is also 1-3 strength sessions each week. There is a day off every week

This plan can be used for any beginner to intermediate / low level advanced runner as all workouts can be modified for more intensity. It can also be used if you are just looking to improve your speed and endurance for running without a race on the program. You can start this plan on any Monday.

Workouts are built off of pace and all strength training programs have videos attached to help guide you.

Sample Day -67
2mi
2 mile Endurance Effort Run

Structure for this run is endurance effort pace:
Keep it light, focus on your form, arms tracking straight back no cross over, knees forward and feet striking underneath your shoulders. head high, shoulders relaxed.

This should be a pace in which you can do for an hour without bonking however it is faster than a recovery pace, you should be tired when you are done.

Sample Day -66
2.5mi
2.5 mile run at Endurance Effort Pace

Structure for this run is endurance effort pace:
Keep it light, focus on your form, arms tracking straight back no cross over, knees forward and feet striking underneath your shoulders. head high, shoulders relaxed.

This should be a pace in which you can do for an hour without bonking however it is faster than a recovery pace, you should be tired when you are done.

Sample Day -63
0:45:00
Cross Train Day

45 minute cross train day - this can be the elliptical, swimming, biking, walking, or weight lifting

Sample Day -62
3mi
3.0 mile Run at Endurance Effort Pace

Structure for this run is endurance effort pace:
Keep it light, focus on your form, arms tracking straight back no cross over, knees forward and feet striking underneath your shoulders. head high, shoulders relaxed.

This should be a pace in which you can do for an hour without bonking however it is faster than a recovery pace, you should be tired when you are done.

Sample Day -60
0:35:00
[Interval] 3x2 minutes strong effort

warm up 10 minutes

3x2 minutes strong effort
4 minute recovery/endurance effort

6 minute cool down

Sample Day -6
12mi
[Long Run] 12 mile run at Goal Race Pace Effort

Structure of this run:
Warm up 1-2 miles building into the warm up
The remaining portion of the run do at your Half Marathon Goal Race Pace effort on a recovery of about every 1.5-2.0 miles where you ease up a little bit as if you were coming to an aid station.

Fueling:
16-20/24 oz of fluid every hour depending on your sweat rate
100-150 calories every 35-45 minutes depending on your body. (if you are hungry or if you feel your blood sugar dropping make sure to eat)

Sample Day 1
10mi
[Long Run] 10 mile run at Goal Race Pace

Structure of this run:
Warm up 1-2 miles building into the warm up
The remaining portion of the run do at your Half Marathon Goal Race Pace effort on a recovery of about every 1.5-2.0 miles where you ease up a little bit as if you were coming to an aid station.

Fueling:
16-20/24 oz of fluid every hour depending on your sweat rate
100-150 calories every 35-45 minutes depending on your body. (if you are hungry or if you feel your blood sugar dropping make sure to eat)

Kayla Bowker
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Where Your Feet Take You

I am Kayla Bowker certified USAT Level 1 Triathlon Coach and founder of WhereYourFeetTakeYou. Where Your Feet Take You is a team dedicated to finding passion, faith, and strength in oneself through triathlon. I offer one on one coaching for triathlon and running along with other coaching options to help you towards accomplishing your goals.