Carrie Smith, PT, DPT, USAT and IRONMAN Certified Coach
All plans by this Coach12 Weeks
3 Run, 2 Strength, 2 Day Off, 5 X-Train
12 miles
running half marathon beginner masters
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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
Carrie is a physical therapist, USA Triathlon, and IRONMAN Certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.
10 min WU
z2 HR and RPE rest of the time (can be run or run-walk mix)
5 min CD
Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.
Circuit 1
12-15x Chest Press
12-15x Step Up
30 sec Prone Plank
Circuit 2
12-15x Shoulder Press
12-15x Squat
30 sec Side Plank (30 sec each side)
Circuit 3
12-15x Triceps Pushdown or Kick backs
15x Heel Raises
10 min WU
4x15 sec Running Strides, 2 min recovery
z2 HR and RPE rest of the time (can be run or run-walk mix)
5 min CD
Foam roll each area first and then stretch. Hold stretches 30-90 sec each.
Target:
Plantar Fascia
Calves
Adductors
Quads
Hip
Also spend time working on any other areas that you feel need attention.
30 min of cross training. z1-2 effort on a bike, swimming, or elliptical.
Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.
Circuit 1
12-15x Rows
12-15x Reverse Lunge
10x Half Kneeling Chops
Circuit 2
12-15x Pull Downs
12-15x Squats
10x Roll Ups
Circuit 3
12-15x Reverse Flies
10x Hip Abd OR Side plank with Hip Abd
10 min WU
z2 HR and RPE rest of the time (can be run or run-walk mix)
5 min CD