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Beginner Half Marathon plan with weekly Park Run

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Tim Pigott

All plans by this Coach
No Ratings

Length

12 Weeks

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

This plan builds you up over 12 weeks to run a half marathon while incorporating a Park Run on Saturday. If you enjoy your weekly Park Run and want to incorporate this into your training, this is the plan for you.

The first phase of the plan emphasises technqiues to improve your running efficiency and reduce your risk of injury.

As the long weekend runs increase you will utilise a run-walk strategy, where you take a short walk break every mile. This short 'power walk' allows you to settle your heart rate and give your calves a rest. It also is a good time to take on a drink or gel in those longer runs, as you will do in the race going through an aid station. It has been shown that those who use this run-walk strategy do not fade towards the end of the run and thus finish in a quicker time compared to those who try and 'run' the whole way but fade and end up walking large sections towards the end.

Most of the Park Runs are set as easy aerobic runs, but you have a couple which are assigned as benchmark tests where you can run hard and go for that personal best. There is also a 10k test if you can find a suitable race to do, otherwise do your own test run to check you are training at the right intensity.


Qries



Qries



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
18mi 13mi
Day Off x2
—— ——
Other x2
0:28 hrs 0:15 hrs
Custom x1
0:05 hrs 0:05 hrs
Walk x1
0:55 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Run
18mi 13mi
Day Off
—— ——
Other
0:28 hrs 0:15 hrs
Custom
0:05 hrs 0:05 hrs
Walk
0:55 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tim Pigott

Health & Performance 3

My area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.

I am a sports physiotherapist, with over 15yrs experience working with beginners through to international & Olympic athletes from a multitude of sports, a university lecturer, triathlon (BTF2) and running coach, bike fitter (IBFI 4), and certified nutrition coach (PN1). I can help you return to, or realise your potential.

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