Lockwood Half Marathon Method- 16 Week Beginner

Author

Erin Lockwood

All plans by this Coach

Length

16 Weeks

Typical Week

5 Run, 2 Strength, 2 Day Off

Longest Workout

12 miles

Plan Specs

running half marathon beginner

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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The ideal candidates for The Lockwood Half Marathon Method are beginners! This comprehensive program is specifically designed for those who have never run a half marathon before and are looking to cross the finish line at their first one while also tailoring to those who may only have an hour to spare M-F to training.

The 16-week program incorporates 5 weeks of Base, 5 weeks of Build, 4 weeks of Peak volume and includes 2 weeks of tapering. Largest peak volume week tops at about 2.5x half marathon distance (~30 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.

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

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.

Back to Plan Details

Sample Day 1

0:35:00
50.3TSS
Base | Barbell | Aerobic

8 Minutes warm up then...

1st 8 min work interval at threshold (Should feel like you couldn't have run it any faster)

90 second recovery

8 minute aerobic

90 second recovery

Last 8 min work interval at threshold (Should feel like you couldn't have run it any faster)

Sample Day 2

0:30:00
Base | Body Weight I | Functional Strength

**Base Focus: 3-5 Circuits, 10-12 reps, Medium-Heavy Weight

**Click on the Paperclip above to view the MOV video file or click hyperlink. http://bit.ly/BodyWeight1

Regular push-up

Regular squat

Hindu push-up

Hindu squat or row squat

Lateral lunge

Little big, side plank, or front plank taps.

Sample Day 3

0:25:00
3mi
33TSS
Base | 5s - Run | Aerobic/Threshold

Treadmill Workout

5 Minutes Aerobic @ Long slow distance pace

5 Minutes @ Threshold Pace. Challenge yourself @ 6:00 pace.

5 Minutes Aerobic @ long slow distance Pace


Active Cool Down/easy

Sample Day 5

0:35:00
38.6TSS
Base | Recovery | Aerobic

35 minute Run. Aerobic and at recovery pace. Warm up for about 10 minutes. Active set for about 25, cool down for 5 min.

Sample Day 5

0:30:00
Base | Round & Round | Functional Strength

**Base Focus: 3-5 Circuits, 10-12 reps, Medium-Heavy Weight

**Click on the Paperclip above to view the MOV video file or click hyperlink. http://bit.ly/BGRoundNRound

Dumbbell Swing Squat

30-60 seconds cardio of choice as hard as possible

Super Slow Push-ups

Mountain Climbers

Pull-ups or Pulldowns

30-60 seconds cardio of choice as hard as possible

Sample Day 7

0:30:00
3mi
34.8TSS
Base | Weekend Run | Recovery

30 minute run, aerobic by perceived effort

Sample Day 9

0:40:00
45.8TSS
Base | Jumps | Aerobic

40 minute run with "jumps"

Jumps are very short bursts of speed for no more than about 150-200 yards before you slow down back to your aerobic pace.

Try a short jump every 8 minutes

Lockwood Half Marathon Method- 16 Week Beginner

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