16 week Half Marathon Training Plan - Beginner/1st Timer

Average Weekly Training Hours 03:56
Training Load By Week
Average Weekly Training Hours 03:56
Training Load By Week

Are you ready to step it up to 13.1 miles? You've come to the right place! Whether you run for fun, for fitness, to fit in your skinny jeans or to beat your buddy, this program will help you get to the start and finishline of your first half marathon. Maybe you have already done a half marathon or two and want to kick it up a notch, this program includes the key components necessary to take your training to a new level. How do I know if this program will fit my needs? Read on, here is an overview: Your 16 week training program consists of 3-4 runs, 1-2 cross training sessions, 2 core training sessions and two rest days each week. You have been running consistently for two to three months (3/week) and can comfortably run 30-40 minutes. You'll devote 3 to 5 hrs of training a week. A heart rate monitor is helpful, but not required. A swiss ball is used in the core training sessions.

Sample Day 2
0:15:00
Core

Menu 1. Plus push-ups =>Try to do 2-3 sets of 5 to 10 w/ :60 rest.

Sample Day 2
0:25:00
Aerobic

20-25 min. Easy, conversational pace, Z1-2 run. Keep you effort at a level allowing you to talk in complete sentences without panting!

Sample Day 3
0:30:00

30 to 60 min. Choose a non-running pursuit. Easy to moderate effort. Walking, hiking, cycling, swimming or stationary bike, elliptical, rowing etc.

Sample Day 4
0:15:00
Core

Menu 1. Plus push-ups =>Try to do 2-3 sets of 5 to 10 w/ :60 rest. Can you do a few more than your last session?

Sample Day 4
0:40:00
Aerobic

30-35 min. Easy, mellow, conversational pace. Z1-2. Stay below you aerobic threshold...the point at which your breathing becomes audible!

Sample Day 6
0:19:59
Aerobic Form

20-25 min. Choose a flat to gently rolling hills course. Comfortable effort, Z2. Periodically check your run cadence. Aim for 21 (right foot) steps in 15 seconds.

Sample Day 7
0:40:00
Long

40-50 min. Run at easy to moderate effort, start conservatively & build your effort over the course of the run. Mostly Z2.

Rachel Sears Casanta
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