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13.1 BEGINNER Half Marathon Plan (GM)


Pinnacle Multisport

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16 Weeks

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Plan Description

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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:55 hrs 2:30 hrs
Day Off x3
1:04 hrs 0:40 hrs
Strength x1
0:36 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
2:55 hrs 2:30 hrs
Day Off
1:04 hrs 0:40 hrs
0:36 hrs 0:40 hrs

Training Load By Week

Simon Oliver

Pinnacle Multisport

Simon Oliver is the owner of Pinnacle Multisport. 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. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.

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