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Beginner Half Marathon Training Plan with Strength Training

Author

Jonny Mellor

All plans by this Coach

Length

12 Weeks

Plan Specs

running half marathon beginner

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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Plan Description

The Beginner Half Marathon Training Plan with specific strength training is designed for beginner runners who want to prepare for their first 13.1-mile race. If you have run several half or full marathons before, I'd recommend looking at one of my more advanced plans. This plan is aimed at runners looking to run faster than 2-hours-30-minutes.

The plan also includes further reading along the way including nutritional advice and injury prevention tips attached in PDF form and available via JM Run Club.

PLUS included in this plan is a strength routine to be performed alongside your half marathon training. Each session will be progressive throughout the course of the plan, including exercises for beginners and those more advanced in the gym. The strength training can be carried out from home or at the gym. You don't need any specific equipment although I'd recommend purchasing a resistance band, which will also be useful for pre run activation.

This beginner plan is aimed at runners who can already run 3-4-milers during week 1 of the training schedule.

The half marathon is a fantastic distance and studies suggest the most popular distance ran worldwide. The 13.1 mile event is often a gateway onto longer distance challenges or for some simply running the half is more than enough!

In purchasing this plan you're also helping to support Jonny Mellor, an international distance runner based in the UK to fund and support his own career within the sport as well as giving him the platform to compete with some of the worlds best runners, which in return Jonny will do his utmost to help and inspire others through his coaching abilities either via bespoke coaching plans or through set training plans such as this one.

The following programme is devised from proven research and experience of what some of the worlds leading athletes and coaches have used and also from personal experience, knowing what has worked and what has impaired or halted my progression as an athlete. I am a current Great Britain International Athlete and have successfully coached a series of athletes via JM Coaching of varying ages and abilities. I have personal bests of 62:23 for half marathon set at New York and 2:10:03 for the marathon ran at Seville in February 2020 inside the Olympic Qualifying time of 2:11:30.

A half marathon should be treated with the respect it deserves and should not be treated lightheartedly, remember fail to prepare, prepare to fail.

By following my programme you will prepare for your next event with a variety of workouts including easy running, intervals, long runs and rest days, which form an important part of any successful training schedule and arrive on race day ready to enjoy it and perform at your best.

As well as the training plan further information can be found along the way at JM Run Club, free to all runners purchasing this plan. Upon purchase please email me at jonny@jmcoaching.co.uk to receive your free discount code to access the site.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:32 hrs 3:00 hrs
—— ——
0:52 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
3:32 hrs 3:00 hrs
—— ——
0:52 hrs 0:30 hrs

Training Load By Week


Jonny Mellor

JM Coaching

My coaching philosophy is devised from proven research and experience of what some of the worlds leading athletes and coaches have used and also from personal experience, knowing what has worked and what has impaired or halted my progression as an athlete. I am a current Great Britain International Athlete and have successfully coached a series of athletes using very similar approaches. My coaching influences come from previous personal coaches and my current lead coach and mentor Steve Vernon.

Sample Day 1

0:30:00
3mi
3-Miles Easy Run

3-miles easy run to build endurance and also serve as active recovery. As you get going don't be afraid to combine running with walking. Don't see a walking break as a failure at this stage! It's all part of the journey!

Sample Day 3

0:30:00
3mi
3-Miles Easy Run

3-miles easy run to build endurance and also serve as active recovery.

Sample Day 5

0:30:00
3mi
3-Miles Easy Run

3-miles easy run to build endurance and also serve as active recovery.

Sample Day 7

0:40:00
4mi
4-Miles Easy Run

4-Miles easy run to build endurance and also serve as active recovery. Over the duration of the plan our weekly Sunday run will increase to help you get ready for the half marathon.

Sample Day 8

0:30:00
3mi
29.7TSS
3-Miles Easy Run

3-miles easy run to build endurance and also serve as active recovery.

Sample Day 10

0:40:00
4mi
4-Mile Easy Run

4-Mile easy run to build endurance and also serve as active recovery. These runs are structured to build endurance, strength and during longer easy runs simulate the fatigue placed on the body during long-distance training.

Sample Day 10

0:30:00
Strength Session 1

Warm up - Suggested exercises below feel free to mix and match from other strength workouts or what works for you for any on going issues or specific tight spots on the day of the strength session. 

- Band Walks
- Thoracic Mobility
- Foam Roll

Session 

- Stalk Balance - 2 sets of 6 each side
Option of no weight or using a 6-10kgs dumbbell. Take your time, slower and controlled is better on this exercise.

- Squats - 3 sets of 8 reps 
Goblet Squat or use squat rack if you know you have the correct technique. Option of no weight, however I find using a kettle bell useful for counter balance.


- Step Up - 3 sets of 8 each side
Option of holding weight in each arm to increase the difficulty level or alternatively body resistance is fine. Suggest use 4-8kgs dumbbells.

Core

- Press Ups - 3 sets of 8
Increase amount of press ups dependent on current fitness level. Feel free to start on your knees.

- Dead Bugs - 2 sets of 12 each side
To make the exercise easier hold your arms in position or by your sides just using your legs to engage lower abdominals. To increase the difficulty of this exercise hold a Swiss ball above your head! Remember to push your back into the floor.

- Plank Circuit - 2 sets of 30sec normal and each side.
If you find plank hard it's fine to do it on your knees. I like to do side plank on my knees as an example as I know I'm getting good external oblique activation as I'm not using my legs to assist with stabilisation.

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