12 Week Beginner Half Marathon Plan
12 Week Beginner Half Marathon Plan
Length
12 Weeks
Plan Description
This plan is designed for the beginner athlete who is looking to run their first half marathon or striving for a PR.
You will find that each workout is prescribed an RPE. This is Rate of Perceived Exertion and describes what effort you should be running at to get the desired physiological adaption. It's very important that you follow this RPE scale so that you don't risk getting injured. Run your easy days easy and your hard days hard.
RPE 1 - Recovery effort. Walking, jogging very easy, and able to carry a conversation comfortably.
RPE 2-3 - Aerobic. Able to carry a conversation and feel like you can sustain this effort for hours.
RPE 4-6 - Tempo. Moderate activity that you feel like you can hold for hours, but breathing is harder.
RPE 7-8 - Anaerobic. Uncomfortable, short of breath, hard to complete sentence.
RPE 9 - VO2Max/Speed. Can barely speak and can only sustain for around 3 minutes.
RPE 10 - Power. Unable to speak, max effort, unsustainable for even short a period of time.
Ensure that before every workout, you get a proper warm up with dynamic exercises. Here is a sample dynamic warm-up:
10 squats
10 alternating lunges
10 calf raises
10 leg swings
10 high knees
10 butt kicks
This is critical to perform before higher intensity workouts such as Tempo runs, but it's important to do before every run.
How it Works
Quickly view upcoming workouts in the TrainingPeaks app.
Upload completed workouts from your favorite tracking app or device.
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x4
|
00:23:00 | 00:50:00 |
Day Off
x2
|
—— | —— |
X-Train
x1
|
00:25:00 | 00:30:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
00:23:00 | 00:50:00 | |
|
—— | —— | |
|
00:25:00 | 00:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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