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


Hypercat Racing, Rachel Sears Casanta

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16 Weeks

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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:42 hrs 2:00 hrs
Day Off x2
—— ——
Strength x2
0:40 hrs 0:25 hrs
X-Train x1
0:33 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:42 hrs 2:00 hrs
Day Off
—— ——
0:40 hrs 0:25 hrs
0:33 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Rachel Sears Casanta

Hypercat Racing

Coaching athletes to excellence in running, duathlon, triathlon, paratriathlon, time trial and ultra cycling. Train smart, race faster!

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