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12 Week Beginner Half Marathon Plan

Author

Coach Pittman

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Length

12 Weeks

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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.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
0:23 hrs 0:50 hrs
Day Off x2
—— ——
X-Train x1
0:25 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
0:23 hrs 0:50 hrs
Day Off
—— ——
X-Train
0:25 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Coach Pittman

Fit 2 Endure

USA Triathlon Coach and Running coach

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