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Beginner's Half Marathon - 12 Weeks

Author

Dan Weekes

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Length

12 Weeks

Plan Specs

running half marathon beginner strength

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Plan Description

This is a detailed half marathon plan which includes some strength and maintenance for the beginner (very important if you have plateaued in your training!!). Over the 12 weeks, the volume does top out over 3 hours of running per week plus cross training so it is suggested that the athlete has completed at least two 10km events and has been running at least 2 times per week for the preceding month. To use the heart rate zone function within TP and a sports watch, the athlete should conduct a time trial as below to establish the correct zones. This programme however is based upon RPE (Rate of Perceived Exertion) so it's totally possible to carry out by feel rather than numbers on a watch.

The Method of conducting a run time trial is suggested as follows:
Walk for at least 5 minutes and then ease into some slow running for 10 minutes.
Use a further 5 minutes to slowly increase the intensity to the point that the breath can be heard i.e. being "puffed out".
Carry out some activation exercises (refer to the first easy run for descriptions) for 5 minutes.
Conduct 5 repeats of this strides warm-up:
Start by running slowly for a few seconds, gradually build speed before reaching a pace which is almost flat out then complete 30 foot strikes full gas (count 15 on one side - left or right).
Walk back to the starting point each time.
Start your sports watch and run 30 minutes as hard as you can.
Begin conservatively, and use the lap button on your sports watch when 10 minutes have past to record the 20 minutes we need data for.
Your average heart rate and pace for the 20 minutes will be your threshold HR and Pace. These can be entered into TP to find your training zones.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:11 hrs 1:45 hrs
0:28 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
2:11 hrs 1:45 hrs
0:28 hrs 0:20 hrs

Training Load By Week


Dan Weekes - Process 3

Process3

I am based in Bayside Melbourne and offer swim stroke correction and triathlon programmes direct to athletes. As well as 1:1 triathlon coaching, I run swim programmes at two levels for both beginners and intermediates, both of which run for 6 weeks each. I began coaching in 2017 and love to work with self-coached athletes happy to dissect and operate with data.

Sample Day 1

0:20:00
ITB and Core Maintenance

Refer to attached PDF for details of interval workout.

Sample Day 2

0:30:00
35TSS
Walk / Run Workout

After the warm-up suggested below, carry out repeats of walking and running. The intensity of each interval is described in RPE = Rate of Perceived Exertion. Although the walk segments are listed as RPE 5, these can be described as purposeful, striding and swift. Walking for warm-ups - in contrast - would be very easy. Run portions are RPE of 7 which should be suitably challenging and a step above jogging which comes between walking and running.

Sample Day 4

0:30:00
35TSS
'Sawtooth' Workout

After the warm-up suggested below, carry out rolling repeats using three different speeds or 'gears'. The intensity of each interval is described in RPE = Rate of Perceived Exertion. Although the walk segments are listed as RPE 5, these can be described as purposeful, striding and swift. Run portions have an RPE of 7 which should be suitably challenging and a step above jogging which comes between walking and running at RPE 6.

Sample Day 7

0:30:00
35TSS
Walk / Run Workout

After the warm-up suggested below, carry out repeats of walking and running. The intensity of each interval is described in RPE = Rate of Perceived Exertion. Although the walk segments are listed as RPE 5, these can be described as purposeful, striding and swift. Walking for warm-ups - in contrast - would be very easy. Run portions are RPE of 7 which should be suitably challenging and a step above jogging which comes between walking and running.

Sample Day 8

0:20:00
ITB and Core Maintenance

Refer to attached PDF for details of interval workout.

Sample Day 9

0:30:00
36TSS
Walk / Run Workout

After the warm-up suggested below, carry out repeats of walking and running. The intensity of each interval is described in RPE = Rate of Perceived Exertion. Although the walk segments are listed as RPE 5, these can be described as purposeful, striding and swift. Walking for warm-ups - in contrast - would be very easy. Run portions are RPE of 7 which should be suitably challenging and a step above jogging which comes between walking and running.

Sample Day 11

0:30:00
35TSS
'Sawtooth' Workout

After the warm-up suggested below, carry out rolling repeats using three different speeds or 'gears'. The intensity of each interval is described in RPE = Rate of Perceived Exertion. Although the walk segments are listed as RPE 5, these can be described as purposeful, striding and swift. Run portions have an RPE of 7 which should be suitably challenging and a step above jogging which comes between walking and running at RPE 6.

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