SuperFly Coaching - 12 week Beginner Half Marathon Plan
Author
Superfly Coaching
All plans by this CoachLength
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
Sample Day 1
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
On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).
Sample Day 7
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
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
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
On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).
Sample Day 14
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.