Half Marathon/12 Weeks/Beginner

Average Weekly Training Hours 05:57
Training Load By Week
Average Weekly Training Hours 05:57
Training Load By Week

This is a static beginner Half Marathon training plan. The program is designed as a "one size fits most" strategy for individuals that are unable to obtain a customized training plan with personalized coaching.

If you've run anywhere from 5 to 10 kilometers, but don't think of yourself as an avid runner, this plan can help you prepare to run 13.1 miles.

With approximately 1 to 1 and a half hours per day of training on average, and average weekly running miles of about 10 miles, with integrated recovery, a beginner will be prepared for a half marathon in about 12 weeks (excluding race week).

Strength and conditioning workouts are provided to assist performance.

Rate of Perceived Exertion is an intuitive way for an athlete to measure and describe the intensity and impact of their activity. It's particularly helpful for athletes that do not train with heart rate monitors, or if they're doing intervals so short that it renders HRMs less useful.

You'll receive with the program:

1) An RPE (Rate of Percieved Exertion) table and description and

2) A 7 zone HR Zone calculator, along with a detailed explanation of each zone and what it means.

3) A recovery assesment table and description

These are provided to assist those that use thee metrics to gauge, track and log performance.

4) A comprehensive training log and you'll receive a daily email reviewing your prescribed activity for the next two days.

Sample Day 1
0:30:00
1.5mi
Half Marathon/12/Weeks/Beginner

Treadmill, track or outside. 3 x 800 Meters. (appoximately half mile) w/recovery intervals of about 4 minutes of walking/jogging recovery.

Here is a great reference for this type of workout, the Yasso 800s. http://bit.ly/w582G4

Sample Day 2
0:40:00
3mi
Half Marathon/12/Weeks/Beginner

3 x 1 mile intervals /w 3 minute active recovery walk/jog in between.

Sample Day 2
0:19:59
Half Marathon/12/Weeks/Beginner

Core and Upper Body Strength.

Choose 2-3 from the list below. Update calories burned post workout.:

Planks/Basic
http://youtu.be/iVKbHqeSgu8

Planks/Advanced
http://youtu.be/b6ymKLYVu0g

Twist Crunch 3 x 15 Reps http://youtu.be/QndloG5Hr4k

Sky Reach 3 x 15 Reps
http://bit.ly/rrHaU0

Hip Lifts 3 x 15 Reps
http://youtu.be/s9byyWzHTcg

Hip Lifts (one leg variation/both legs) 3 x 15 Reps
http://youtu.be/s9byyWzHTcg

Leg Pull Front 3 x 15 Reps
http://youtu.be/ZO-aOhp8FGM

Sample Day 3
1:00:00
Half Marathon/12/Weeks/Beginner

Cross Training: Cross training is an important part of half marathon training.

Here are a list of cross training activities that will help you burn calories, work your aerobic system and minimize the impact stress on your lower body.

Choose a couple of them for your hour of cross training. These can typically be found at most gyms or athletic facilities.

Elliptical
http://youtu.be/hP8wUI0qdaQ

Arc Trainer
http://youtu.be/7L8t8c_-xzs

Rowing Machine/Ergometer

Pool Running
http://bit.ly/TcoS0s

Sample Day 4
0:40:00
3mi
Half Marathon/12/Weeks/Beginner

3 x 1 mile intervals /w 3 minute active recovery walk/jog in between.

Sample Day 4
0:19:59
Half Marathon/12/Weeks/Beginner

Core and Upper Body Strength.

Choose 2-3 from the list below. Update calories burned post workout.:

Planks/Basic
http://youtu.be/iVKbHqeSgu8

Planks/Advanced
http://youtu.be/b6ymKLYVu0g

Twist Crunch 3 x 15 Reps http://youtu.be/QndloG5Hr4k

Sky Reach 3 x 15 Reps
http://bit.ly/rrHaU0

Hip Lifts 3 x 15 Reps
http://youtu.be/s9byyWzHTcg

Hip Lifts (one leg variation/both legs) 3 x 15 Reps
http://youtu.be/s9byyWzHTcg

Leg Pull Front 3 x 15 Reps
http://youtu.be/ZO-aOhp8FGM

Sample Day 6
0:33:00
3.1mi
Half Marathon/12/Weeks/Beginner

LSD Run (Long Slow Distance). 3.1 kilometers. No more than a RPE (Rate of Perceived Exertion) of 12-13 or HR zone 4.

"The long run is what puts the tiger in the cat."
-Bill Squires

The purpose of the long run is twofold. 1) Train your aerobic system and compacity to endure so the long runs don't have to be fast at all. 2) Develop your slow twitch muscle fibers and muscular endurance.

Relax and settle into the run, make a good playlist and enjoy it. Work on your race nutrition strategy and experiment if you need to.

Tony Rich
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