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16 Week Beginner Half Marathon Training Plan

Author

Marathon Handbook

All plans by this Coach

Length

16 Weeks

Plan Description

Our 16 Weeks Beginner Half Marathon Training Plan is a great plan to build up a strong base and do well on your first half marathon.

It’s best suited for relatively new runners, or people who lead active lives but lack running experience.

You should ideally be able to run 3 miles / 5 km continuously – regardless of pace – before commencing this plan. That said, it can be used as a run/walk plan too.

Who is it for?: Runners with a little experience, active people with no running experience. People looking to work hard to guarantee a good half marathon finish.

How Long?: 16 weeks // 4 Months. This allows for a very gradual, controlled increase in your mileage – which minimises the risk of injury or overtraining issues.

The plan doesn’t have a speed or pace focus at all – the objective is to get the required mileage in. It includes 3 mid-week runs, to be performed at a comfortable pace, and one long-slow run each weekend to build your max mileage. The plan includes one cross-training day per week and two rest days.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
17mi 13mi
Day Off x2
—— ——
X-Train x1
0:45 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Run
17mi 13mi
Day Off
—— ——
X-Train
0:45 hrs 0:45 hrs

Training Load By Week


This plan works best with the following fitness devices:

Thomas Watson

Marathon Handbook

We help you run far!

Marathon Handbook is one of the most popular sources of run training plans online, aimed at everything from 5ks, 10ks, half marathon, marathon and ultramarathons!


  • This plan includes a Free Basic TrainingPeaks Account.
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  • Track your performance with robust data tracking and detailed graphs.
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  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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