SuperFly Coaching - 12 week Beginner Half Marathon Plan

Average Weekly Training Hours 00:37
Training Load By Week
Average Weekly Training Hours 00:37
Training Load By Week

This is a 12 week half marathon training plan and is geared towards a beginner runner with little to no experience, but is also valuable to an experienced runner thats wants to suceed on a limited time commitment. The plan calls for 4 runs per week and one crosstraining day. There are two rest days, Monday and Friday included in the plan. The goal is to complete a half marathon at the end of the 12 week training period.

Sample Day 4
0:45:00
Crosstrain Day

Today is a crosstrain workout. Choose any activity that is not weight bearing. Examples are cycling, swimming, elliptical machine, etc. Maintain an aerobic pace throughout your session.

Sample Day 9
4mi
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 10
5mi
Hill intervals

After a warm up find a slight hill (5-6% grade) approximately 400 meters long. Then do 6 repeats up the hill at 10k pace. Jog or walk down the hill as recovery. Try to get faster up the hill each repeat. Finish the run with at 10 minute cooldown easy jog.

Sample Day 11
0:45:00
Crosstrain Day

Today is a crosstrain workout. Choose any activity that is not weight bearing. Examples are cycling, swimming, elliptical machine, etc. Maintain an aerobic pace throughout your session.

Sample Day 13
8mi
Long run-Beginner Half Marathon

Warm up with a 20 min jog, then run at comfortable pace about 20 seconds slower than goal race pace. Cooldown 10 min easy.

Sample Day 16
4mi
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 17
6mi
Hill intervals

After a warm up find a slight hill (5-6% grade) approximately 400 meters long. Then do 7 repeats up the hill at 10k pace. Jog or walk down the hill as recovery. Try to get faster up the hill each repeat. Finish the run with at 10 minute cooldown easy jog.

Adam Zucco
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SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.