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RUN L1 Beginner Half Marathon Plan - 12 Weeks (4days/week) | SB Coaching

Author

Simon Brooker

All plans by this Coach

Length

12 Weeks

Plan Specs

running half marathon beginner intermediate pace based

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.

Still have questions about this plan?

Plan Description

Welcome to your 12 week Half Marathon training plan designed for Beginner or Intermediate Athletes which includes structured workouts for you to follow.

TARGET ATHLETE

This plan is for runners who are ready to take their training load up a notch or two in order to improve their half-marathon time. Before you begin the plan, build your training to running at least 3x per week, including some short efforts at moderate and high intensities and some easy runs of at least 13km, and are doing aerobic exercise (runs and nonimpact cross-training) 5x per week.

THIS A LIFETIME PLAN

All purchased plans become a permanent part of your TrainingPeaks plan library. You can start, stop, and reuse the plan as often as you like, beginning or ending at any point in the plan.

Please seek individual medical advice if you have any pre existing injuries prior to starting this program.

LEVEL GUARANTEE

Not sure which level is right for you? Review the which plan is right for me page to find the best fit here https://www.simonbrookercoaching.com/news/which-plan-is-right-for-me and if you find that the level you have selected is too hard or too easy for you, simply contact me for a complimentary switch to a different level within the same distance.

100% STRUCTURED WORKOUTS

Each workout can be exported to a supported device, which will automatically guide you through the session with duration, lap, and intensity prompts. Workouts do not have to be exported to be performed effectively, as the descriptions provide all the information to successfully complete the workout.

These runs are designed around your RPE or THRESHOLD pace, it’s important to keep your efforts relatively easy in training unless specifically called for in the workout.

SUPPORT

You can get in touch with me at www.simonbrookercoaching.com if you would like a more personalised program or connect with me on Instagram or Facebook via @simonbrookercoaching

Alternatively you can email me on sgbrooker@outlook.com if you have any questions

Enjoy your program and happy training



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:09 hrs 2:00 hrs
0:37 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
3:09 hrs 2:00 hrs
0:37 hrs 0:45 hrs

Training Load By Week


Simon Brooker

Simon Brooker Coaching

Whether you are looking at completing your first running or multisport event or are a seasoned athlete, I can work with you to help you achieve your goals through smart programming individualized to your goals and around your personal commitments.

If you are a more seasoned athlete I can also offer personalised individual event specific programs.

For those athletes based in Brisbane, Australia I can also can offer running form analysis or 1 on 1 sessions as required.

Sample Day 1

0:45:00
X Train / Strength

Sample Day 2

1:00:00
72.7TSS
Easy Run

WU 10min at easy pace and then continue to run the remaining at a steady pace.

An easy run should be run at a comfortable pace somewhere in the range of 4-6 out of 10 effort

Don't forget stretching at the end.

Sample Day 4

0:55:00
89.7TSS
Running Test to help with defining your training zones 1x30min

This is a test to set your threshold pace and/or heart rate. Please make sure you wear your heart monitor.

This is best done by yourself on a flat course that you can repeat in future. You will need to turn off the auto lap function on your watch please.

WU - 10-15mins easy pace PRESS LAP BUTTON

Main Set 30mins @ Best Pace
10mins in press the lap button on your watch
20mins after that press lap button again


CD - 10mins

Sample Day 7

1:00:00
72.7TSS
Easy Run

WU 10min at easy pace and then continue to run the remaining at a steady pace.

An easy run should be run at a comfortable pace somewhere in the range of 4-6 out of 10 effort

Don't forget stretching at the end.

Sample Day 8

0:45:00
X Train / Strength

Sample Day 9

0:55:00
73.8TSS
Tempo Run

WU 15mins easy pace, then do 4-6 stride outs before beging your speed work. This is where you pick up speed for 20-30secs before slowing down and doing it again. This helps activate your fast twitch muscles in preparation for running fast.

Threshold/Tempo efforts are about running at a pace that is comfortably uncomfortable, e.g. a pace that should be hard but you should be able to sustain for a longer period without loosing speed or form. Try to cover the same distance if not a little more each set.

Todays workout
Tempo 15 mins, 5 mins jog, 5 x (1 min hard, 1 min easy)

Once complete CD for at least 10mins and complete some stretching afterwards as well.

Sample Day 11

0:50:00
60.3TSS
Steady Run 50mins

WU 10min at easy pace and then continue to run the remaining at a steady pace.

A steady run should be run at a comfortable pace somewhere in the range of 4-6 out of 10 effort

include somewhere 2x2min hills with a jog recovery

Don't forget stretching at the end.

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