The Beginner's Half Marathon

Author

Lifelong Endurance

Length

16 Weeks

Typical Week

5 Run, 2 Day Off

Longest Workout

12 miles

Plan Specs

running half marathon beginner hr based pace based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.



The Beginner's Half Marathon Plan/h3>
"It's not what you get from your training, it's what you become from your training"

Who is this plan for?
So you just signed up for a half marathon. Maybe you've done a few other races and it's time! Time to pick up the mileage and get comfortable with a new distance. This plan is designed for a true beginner who is just getting comfortable with distances over 10km/ 6.24 and are trying to understand how to bridge the gap between the 10K and half.

This plan delivers a 16 week training schedule
In 16 weeks you'll go form your first run to the finish line. This plan is designed to deliver confidence at the start line with the fitness to push all the way into the finish line of your first Half Marathon. This plan starts with 4 days a week of running and builds up to 5 days a week of running. With a max weekly mileage of 31 miles/ week, a peak long run of 12 miles and a standard 2 week taper. This plan has built in recovery weeks so you can recover and feel confident as you tackle personal distance PR's week to week.

Make it easy
Still learning about running and how to read this plan. Let the plan tell you how far, how fast, and how often. This plan has integrated workouts with the TrainingPeaks Workout builder which means that once your zones are set your workouts are designed for your paces and ability. You can download every single workout to your watch and let your watch take you through the intervals, tempos, and even your easy days

Before you jump into this plan you should be able to:
- Confidently complete a 10K or 8 Mile Easy Run
- Confidently run for 45-60 minute4
- Have an appropriate amount of time to train for an event of this duration (4-6hours/week)

Questions about this plan? You can find us on the web at lifelongendurance.com or email our coaches directly at: coaches@lifelongendurance.com

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:11

Back to Plan Details

Sample Day 1

0:35:00
42.9TSS
Aerobic Recovery

35 Minute Easy Run

Recovery is paramount as we build up mileage and start working towards our bigger goals. Keep this low and slow and a very controlled in HR Zone 2.

Sample Day 5

0:35:00
42.9TSS
Aerobic Recovery

35 Minute Easy Run

Recovery is paramount as we build up mileage and start working towards our bigger goals. Keep this low and slow and a very controlled in HR Zone 2.

Sample Day 7

5.12mi
Set your Zones

1 Miles Easy
5km Fit Test
1 Miles Easy

This will be used to set your zones as we move forward in training

Sample Day 8

0:35:00
42.9TSS
Aerobic Recovery

35 Minute Easy Run

Recovery is paramount as we build up mileage and start working towards our bigger goals. Keep this low and slow and a very controlled in HR Zone 2.

Sample Day 12

3mi
Easy Aerobic Run

3mi/5kKeep your pace nice and easy-or at a conversational level (meaning you could catch up with a good friend while you are running.)

Sample Day 14

4mi
Intro to speed work

Warm-up
1mi/2k at an easy, conversational pace

Workout
2 miles/ 3k at an easy pace with four 30 second pick-ups (approximately every half mile) at a 5k race effort.

Cool down
1 mile/2k, nice and easy

Sample Day 15

3mi
Easy Aerobic Run

3mi/5k
easy, conversational pace. Be mindful of any discomfort or tightness you might be experiencing

The Beginner's Half Marathon

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