Beginner Running Half Marathon (13.1 miles) (Sunday Race) with Strength Training and Mobility
Beginner Running Half Marathon (13.1 miles) (Sunday Race) with Strength Training and Mobility
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 16 week plan is designed for the beginner runner who is training for a first Half Marathon 13.1 race or those with previous race experience who may just be getting back into running. It is recommended that you have previously completed a 5k distance race or longer, have been running two or three times per week consistently for the last month, and can currently run or run/walk 40 minutes. This plan includes coach email support.
Recommended equipment for the strength and mobility portion of this plan are: foam roller, small to medium dumbbells or kettlebells, and exercise bands.
This plan is focused on gradually increasing distance. The focus is on this as well as strength and mobility instead of interval training. This plan will gradually add in strength training and run testing. Foam rolling, core work, and stretching will begin week one, and then strength is added in week 5 after you've acclimated to running. The first 8 weeks of the plan will be guided by RPE for running intensity. We'll do a run test in week 8 to establish HR and pace zones for the remainder of the plan. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks. For the strength and mobility, there are video links to each exercise so you can learn how to perform them.
A typical week will include three runs (longest peaks at 2 hours), two strength training sessions, two foam rolling sessions, and two cross-training days. There are also two days off (rest days) per week. There will be a gradual build in duration and intensity for two to three weeks, and then an easier week to allow for recovery.
Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace), how to perform run testing, how to calculate your training zones, links to meditations, and tips on race day and workout hydration and nutrition. The training plan also includes video links to all strength, mobility, and stretching exercises.
If you have questions about this plan please email me at info@birdseyewisdom.com
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
strength
x5
|
01:50:00 | 00:45:00 |
|
Run
x3
|
02:16:00 | 02:00:00 |
|
X-Train
x2
|
01:01:00 | 00:30:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:50:00 | 00:45:00 | |
|
|
02:16:00 | 02:00:00 | |
|
|
01:01:00 | 00:30:00 | |
|
|
—— | —— |
Training Load By Week
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
Still have questions about this plan?15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$106.24 USD for the first year, billed yearly.