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13.1 Beginner Half Marathon Plan (GM)

Author

Pinnacle Multisports

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Length

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
2:55 hrs 2:30 hrs
Day Offx3
1:04 hrs 0:40 hrs
Strengthx1
0:36 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
Run
2:55 hrs 2:30 hrs
Day Off
1:04 hrs 0:40 hrs
Strength
0:36 hrs 0:40 hrs

Training Load By Week


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.