Beginner HALF Marathon 12 weeks!
Author
Paul Duncan
All plans by this CoachLength
12 Weeks
Typical Week
5 Run
Longest Workout
2:00 hrs
Plan Specs
running half marathon beginner intermediate
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Summary
This is a beginner/intermediate running plan that will prepare a runner be fitter and faster for their next half marathon that is 12 weeks out!
The peak volume for this program is approximately 5 hours of running. The actual amount of miles will vary because this program is mostly heart rate focused, so pace will be dictated by heart rate.
This program was designed by Paul Duncan. If you will like to set up a consult for your heart rate zones need help with this program, contact Paul at pduncan1984@gmail.com
Stats
Sample Day 1
These are most easily done on the treadmill.
Repeat this for the ENITRE duration until final duration is met.
1 mile @ LOW Z1
1 mile @ TOP of Z2
Repeat until the end.
Record each mile total time and average HR
Sample Day 2
Do NOT exceed your ZR HR at any point, even if that means you have to do some walking.
Sample Day 3
No Heart-rate or pace restrictions here.
Main objective is to gradually get faster throughout the run, by feel. Start slow the first half of the run, IF you feel good, progress to a comfortably hard effort toward the end.
This is about just listening to your body and going off how you feel.
IF You feel good you may add up to 25% extra run time to the end of this run.
Sample Day 5
No Heart-rate or pace restrictions here.
Main objective is to gradually get faster throughout the run, by feel. Start slow the first half of the run, IF you feel good, progress to a comfortably hard effort toward the end.
This is about just listening to your body and going off how you feel.
IF You feel good you may add up to 25% extra run time to the end of this run.
Sample Day 6
Start this workout in the low end of your Z1 heart rate zone, finish in the high end of your Z1 heart rate zone.
LAST 15:00 are UP TO THE TOP of Z2 If you feel strong. Do not exceed Z1 until this point.
Be sure to record your average heart rate and mile time, for each 1 mile "lap" in post activity comments.
Also, include fueling details in post activity
comments.
Fueling Recommendations:
- 100-200 calories pre workout (easy to digest, high carbohydrate snack)
- During: 1 bottle of sports drink every 30-60 minutes depending on heat. (160cal per 24 ounce bottle) PLUS 1 gel every 45:00.
- Post workout - 1 scoop of 3:1 or 4:1 recovery drink.
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Recommended Sport Drink -
http://amzn.to/1TEnGbH
http://amzn.to/1UgcgYE
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Recommended Post workout Drink
http://amzn.to/1TEnYQ0
http://amzn.to/1Vkt4QA
http://amzn.to/1UgcQ8F
* There are other products that meet the proper requirements as well. So if you are using products other than what are listed, please verify with me that it meets the proper requirements.
Sample Day 8
These are most easily done on the treadmill.
Repeat this for the ENITRE duration until final duration is met.
1 mile @ LOW Z1
1 mile @ TOP of Z2
Repeat until the end.
Record each mile total time and average HR
Sample Day 9
Do NOT exceed your ZR HR at any point, even if that means you have to do some walking.