12 Week Half Marathon Training Plan

Author

Kayla Bowker

All plans by this Coach

Length

12 Weeks

Typical Week

4 Run, 2 Strength, 1 X-Train, 1 Day Off

Longest Workout

12 miles

Plan Specs

running half marathon beginner intermediate multi day pace based strength

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Summary

Why Where Your Feet Take You??

Detailed Plan Geared towards pushing you to be the strongest you can be!
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, with one or two of your highest mileage weeks adding in one extra recovery effort run to equal a total of 5 runs. There is also 1-3 strength sessions each week, and a cross training day as well. 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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 01:36
Training Load By Week
Average Weekly Training Hours: 01:36
Average Weekly Breakdown

Kayla Bowker

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.

Back to Plan Details

Sample Day 1

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 2

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 4

2.5mi
2.5 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 5

0:45:00
Cross Train Day

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

Sample Day 6

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 8

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 9

2.5mi
[Endurance] 2.5 Miles

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.

12 Week Half Marathon Training Plan

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