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21km BEGINNER Half Marathon Plan (GM)


Pinnacle Multisport

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16 Weeks

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

The plan is to start on a Monday, with long run on the Sunday.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:55:00 02:30:00
Day Off x3
01:05:00 00:40:00
Strength x1
00:37:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
02:55:00 02:30:00
Day Off
01:05:00 00:40:00
00:37:00 00:40:00

Training Load By Week

Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder 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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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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