Summary

This 12 week plan is designed for the beginner runner who is training for a first Half Marathon 13.1 race at the Publix 13.1 in Atlanta. It is recommended that you have previously completed a 10k distance race or longer, have been running two or three times per week consistently for the last two months, and can complete the following distance:

Run or Run Walk 6 miles

This plan will include a benchmark running test to establish or update your training zones. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks.

A typical week will include three runs (longest peaks at 12 miles), two strength training sessions, two foam rolling sessions, and two cross-training days. There will be a gradual build in duration and intensity for two to three weeks, and then an easier week to allow for recovery.

Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.

If you have questions about this plan please email us at ces@comprehensiveendurancesolutions.com