This 12 week training plan is aimed at novice runners who would like to establish a consistent training schedule with the aim of completing a half-marathon (13.1 miles) at the end of the plan. The athlete can choose to enter a structured "offical" race or plan their own personal half-marathon to complete at the end of the 12 week cycle. Alternatively, the athlete can continue to build their endurance capacity for an additoinal 8-10 weeks with the goal of completing the half marathon with a set time goal or even prepare for a longer distance road race. Most runs are duration, rather than distance, based with a weekly long run serving as a benchmark with suggested mileage to cover.

This plan assumes that the athlete can train a minimum of 3-4 times per week and averages around total hours of training each week. Advanced runners will likely find the training sessions easier than their normal sessions, but can easily alter them by adding time or extending interval numbers throughout the 12 weeks. Please contact Summation Athletics if you would like help extending your plan.

All strength training sessions require minimal equipment and rely on bodyweight exercises to build flexibility and strength in accessory muscle groups to help prevent injury and facilitate an improved running form during the speed sessions. All sessions can be performed at home, provided you have access to a treadmill or large enough space to run. Finally, the plan utilizes your thresholds set in training peaks while also incorperating RPE as a means to assess intensity during the workout. A heart rate monitor and GPS watch are highly reccomended, but not requierd. This plan does not include communication with our coaches and is designed to be completed entirely by the athlete. However, please do not hesitate to contact us if you have any questions!

Remember also to have fun!