12 Week Beginner Half Marathon Plan
Coach PittmanAll plans by this Coach
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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 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
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|0:23 hrs||0:50 hrs|
Day Off x2
|0:25 hrs||0:30 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||0:23 hrs||0:50 hrs|
||0:25 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor