SuperFly Coaching - 12 week Beginner Half Marathon Plan

Author

Superfly Coaching

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 4 Run, 1 X-Train

Longest Workout

12 miles

Plan Specs

running half marathon

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Summary

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.

Stats

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

Adam Zucco

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.

Back to Plan Details

Sample Day 1

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 6

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 7

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 8

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 10

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 13

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 14

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.

SuperFly Coaching - 12 week Beginner Half Marathon Plan

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