Beginner 16-Wk Half-Marathon Training Plan

Author

Peak Endurance Solutions

All plans by this Coach

Length

16 Weeks

Typical Week

1 Day Off, 5 Run, 2 Strength

Longest Workout

1:50 hrs

Plan Specs

running half marathon beginner pace based

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Summary

This is a beginner training plan for an athlete interested in completing a half-marathon road race. This training plan is geared towards the individual that is interested in completing their first race at this distance and has minimal to no running experience. This training plan is prescribed and individualized based on Rating of Perceived Exertion (1-10 scale) and assumes that an athlete has the equipment necessary to run. This training plan includes a mixture of walking, road running and resistance training performed in a gym. An athlete does not need to have a basic level of fitness before participating in this, however, it is recommended that the athlete has the ability and basic competency to run without pain.

This training plan comes with a few documents/resources that will prove useful to athletes while following. along to the prescribed plan:
1. Instructional Booklet - Contains basic educational and background material that will help the athlete successfully complete the training plan and learn about the training process
2. Exercise Technique Guidebook - Contains pictures and descriptions of over 80 exercises that will help the athlete successfully complete training sessions prescribed within the plan

Basic equipment needed to successfully complete the run sessions within this training plan include:
-running shoes
-proper run clothing and attire

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:30
Training Load By Week
Average Weekly Training Hours: 04:30
Average Weekly Breakdown

Ryan Eckert, MS, CSCS

Peak Endurance Solutions, LLC

Peak Endurance Solutions is a company dedicated to providing endurance athletes with a premier coaching service through individualized, one-on-one coaching. Peak Endurance Solutions provides personalized coaching as well as pre-set, customized training plans available for purchase.

Back to Plan Details

Sample Day 1

0:30:00
20TSS
Easy Walk

This session is a simple walk at an easy effort. Walk and run sessions in this training plan are prescribed based on RPE, so be sure to pay attention to the RPE prescriptions and try getting familiar with how you feel training at certain RPEs. Notice how certain paces and intensities match up with certain RPEs. This is an incredibly valuable skill that will be useful as you venture on further as a runner.

Also, I would HIGHLY recommend getting into the habit of doing 5-10 minutes of static stretching after every single run session. This is simply a good habit to get into and can help you from getting too tight. Injuries are not necessarily caused just by having tight muscles, but tightness across muscles and joints can lead to you compensating with improper run technique, and this can ultimately lead to injury.

Take a look in the Exercise Technique Guidebook and choose some stretches to work on after each run session. I would recommend focusing on the hips, gluten, hamstrings, calves, quadriceps, and shoulder girdle.

Sample Day 2

0:30:00
Total-Body Strength Training - Endurance Focus - Beginner 1

The purpose of this session is to build basic movement patterns, build muscular endurance, and to provide a foundation of strength upon which to build on in more advanced sessions.

Warm-Up
-5 min light aerobic activity (walking, light jog, etc.)
-your choice of 5-6 dynamic stretching exercises (see Exercise Technique Guidebook)

Main Set
Perform the following exercises in circuit fashion (one after the other in succession) for a total of 2 rounds and rest for 1-2 min after each round:

-body-weight lunges x 10 reps e/ leg
-push-ups x 10 reps
-bent-over DB (Dumbbell) row x 10 reps
-Glute bridges (both legs) x 10 reps
-prone plank x 20-30 sec
-supermans x 10 reps

Cool-Down
-your choice of 5-6 static stretching exercises, hold each for 1 set of 30-60 sec

Sample Day 3

0:35:00
32.5TSS
LSD Aerobic Walk/Run

This session contains a mixture of walking and running at a steady pace/effort. This session will progress over the next few weeks so that you are running longer durations.

Sample Day 4

0:30:00
Total-Body Strength Training - Endurance Focus - Beginner 1

The purpose of this session is to build basic movement patterns, build muscular endurance, and to provide a foundation of strength upon which to build on in more advanced sessions.

Warm-Up
-5 min light aerobic activity (walking, light jog, etc.)
-your choice of 5-6 dynamic stretching exercises (see Exercise Technique Guidebook)

Main Set
Perform the following exercises in circuit fashion (one after the other in succession) for a total of 2 rounds and rest for 1-2 min after each round:

-body-weight squats x 10 reps e/ leg
-push-ups x 10 reps
-bent-over DB (Dumbbell) row x 10 reps
-Glute bridges (both legs) x 10 reps
-prone plank x 20-30 sec
-side plank x 15 sec

Cool-Down
-your choice of 5-6 static stretching exercises, hold each for 1 set of 30-60 sec

Sample Day 5

0:45:00
30TSS
Easy Walk

This session is a simple walk at an easy effort. Walk and run sessions in this training plan are prescribed based on RPE, so be sure to pay attention to the RPE prescriptions and try getting familiar with how you feel training at certain RPEs. Notice how certain paces and intensities match up with certain RPEs. This is an incredibly valuable skill that will be useful as you venture on further as a runner.

Sample Day 6

0:41:00
39.5TSS
LSD Aerobic Walk/Run

This session contains a mixture of walking and running at a steady pace/effort. This session will progress over the next few weeks so that you are running longer durations.

Sample Day 8

0:40:00
26.7TSS
Easy Walk

This session is a simple walk at an easy effort. Walk and run sessions in this training plan are prescribed based on RPE, so be sure to pay attention to the RPE prescriptions and try getting familiar with how you feel training at certain RPEs. Notice how certain paces and intensities match up with certain RPEs. This is an incredibly valuable skill that will be useful as you venture on further as a runner.

Beginner 16-Wk Half-Marathon Training Plan

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