Beginner Half Marathon Training Plan

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Beginner Half Marathon Training Plan

Author

Jessica Moura

Length

12 Weeks

Typical Week

2 Other, 4 Run, 2 Strength

Longest Workout

9 miles

Plan Specs

running half marathon beginner

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

Beginner's Half Marathon Training Plan. For first time half marathoners who are running approximately 3x/week.

Stats

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

Sample Day 1

2mi
Assessment

2 mile run, note your time.
You will use this time to define your paces for the duration of this training plan

Sample Day 3

4mi
4 Miles

1 Mile Warm Up Pace (Pace 90 seconds - 2 min)

Complete 2.5 miles as:

2 min @ Pace +10 seconds
1 min @ Pace + 70 second

0.5 mile cool down, Pace +90 seconds

Sample Day 6

6mi
Long Run

2 mile building from Pace +2:00, to Pace +90 seconds.

1 mile Pace + 70 seconds
1 mile Pace + 60 seconds
1 mile Pace + 50 seconds
1 mile Pace + 40 seconds

5 min cool down

Sample Day 8

3mi
3 Mile run

0.5 mile Pace + 90 seconds (2 laps)

2 miles as:
400 m Pace + 10 seconds
400 m Pace + 50 seconds (recovery)

0.5 mile Pace + 90 seconds

Sample Day 10

4mi
4 Miles

1 Mile Warm Up Pace (Pace 90 seconds - 2 min)

Complete 2.5 miles as:

3 min @ Pace +10 seconds
1 min @ Pace + 70 second

0.5 mile cool down, Pace +90 seconds

Sample Day 13

7mi
Long Run

2 mile building from Pace +2:00, to Pace +90 seconds.

2 mile Pace + 70 seconds
1 mile Pace + 60 seconds
1 mile Pace + 50 seconds
1 mile Pace + 40 seconds

5 min cool down

Sample Day 15

3.5mi
3.5 Mile run

0.5 mile Pace + 90 seconds (2 laps)

2.5 miles as:
400 m Pace + 10 seconds
400 m Pace + 50 seconds (recovery)

0.5 mile Pace + 90 seconds

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