13.1 Beginner Half Marathon Plan (GM)

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13.1 Beginner Half Marathon Plan (GM)

Author

Pinnacle Multisports

All plans by this Coach

Length

16 Weeks

Typical Week

1 Strength, 3 Run, 3 Day Off

Longest Workout

2:30 hrs

Plan Specs

running half marathon beginner time goal pace based

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Summary

This plan is a Beginner 16 week half marathon plan based on perceived effort. The plan will take you from couch to finishing your first half marathon.

Weekly volume increases from 2 to 6 hours. Every fourth week there is a recovery week where the volume is reduced to allow the body some much needed rest and to recover.

The plan is written in easy to understand language based on pace and perceived effort. By the end of 16 weeks you will have excellent base fitness and be ready to run a half marathon

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:36
Training Load By Week
Average Weekly Training Hours: 04:36
Average Weekly Breakdown

Simon Oliver

Pinnacle Multisports

Simon Oliver is the owner of Pinnacle Multisports. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best.

Sample Day 1

0:30:00
Cross Train or Core work

Cross train in anything but running, spin, swim, pilates, yogs, strength and core

Sample Day 2

0:30:00
Walk or Easy Run

We start easy with either a brisk walk or easy run. If you can run all the better, if not, consider a walk/run strategy. Run 3 mins / Walk 2 mins

Enjoy the sights and sounds of being outdoors.

Sample Day 3

0:40:00
Rest or Cross Train

Take a rest day, else cross train if you are undertaking other disciplines like cycling or swimming or pilates or yoga etc.

Sample Day 4

0:30:00
Walk or Easy Run

We start easy with either a brisk walk or easy run. If you can run all the better, if not, consider a walk/run strategy. Run 3 mins / Walk 2 mins

Enjoy the sights and sounds of being outdoors.

Sample Day 7

0:40:00
Long Run/Walk

Today we start building time on our feet

10 mins Brisk Walk
20 mins Easy Run
10 mins Brisk Walk

Sample Day 8

0:40:00
Cross Train or Core work

Cross train in anything but running, spin, swim, pilates, yogs, strength and core

Sample Day 9

0:30:00
Walk / Easy Run + Weights

If you can run all the better, if not, consider a walk/run strategy. Run 3 mins / Walk 2 mins

Finish with 15 mins of body weight exercises

Pushups
Squats
Lunges
Plank
Side Plank

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