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Endurance Journey Beginner Half Marathon Program (16 Weeks) (Effort + Pace Target Plan)

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Endurance Journey Beginner Half Marathon Program (16 Weeks) (Effort + Pace Target Plan)


Patrick Ash

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16 Weeks

Plan Description

This 16-week plan is the perfect launchpad to prepare you to run your first 21.1km (half marathon) event. Ideally, you should be able to run 30 minutes without stopping before beginning this program. The schedule consists of 4 days of training per week progressing from 1 minute of running intervals in the first week to running 2 hours consistently by the end of the program. You will learn how to warm up safely and run with great form. If you show up, be consistent, and follow the plan as outlined in this plan you will successfully finish your first 21.1km feeling prepared and strong.

The Plan Includes:
The 16 Week Half Marathon Training Plan
Weekly Video Education Sessions
Weekly Video Self Massage Sessions
Detailed Race Planning Guide
Coach Access Package (Virtual Q and Al) + Virtual Community (Strava Group)

Everything you need to get to you the finish line feeling stronger, faster, and healthier than ever!

Designed By Patrick Ash MSc, CSEP-CEP, Jen Ruland, BKin, CSEP-CEP. ASCM, Over 30 years of experience and certification in Triathlon and Run Coaching.

Here is what a few athletes have to say about Endurance Journey Coaching:
"I appreciate you understand the athlete’s unique needs tailor your workout plans to be flexible based on each individual, including time for personal/family needs, sleep, nutrition, along with training schedules." - Shari M.

"I appreciate the broad base of knowledge your coaching offers - sport specific, nutrition, mobility etc. You focus on developing focus developing a positive mindset in athletes celebrating achievements. You are strongly committed to providing a supportive environment for all." - John A.

"You provide a plan to meet my goals but that plan is flexible and adaptable.  You understand that family is first, work is second and everything else is after that and so understand that their can be limits to what I have time for and work around that to develop a plan that is doable. Balance." - Jim G.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Custom x12
00:30:00 00:10:00
Run x4
03:48:00 02:05:00
X-Train x2
00:56:00 00:30:00
Strength x2
—— ——
Day Off x1
00:30:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
00:30:00 00:10:00
03:48:00 02:05:00
00:56:00 00:30:00
—— ——
Day Off
00:30:00 00:30:00

Training Load By Week

Patrick Ash

Endurance Journey Coaching

I specialize in providing coaching support specifically for individuals ages 35 and over who need to balance family, work, and other important life priorities. We work together to create high level performance and health. Whether you want to finish your first triathlon, or qualify for a world championship, I have the experience to help you achieve it.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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