Your Half Marathon Training Plan from an 80/20 Endurance Certified Coach
Welcome to your Half Marathon Training Plan!
This is a 15 week half marathon running plan with cross training including cross training and strength & conditioning to help avoid injuries.
This plan is great for newer runners preparing for their first half marathon and for more experienced runners who need or prefer a relatively low-volume training program.
Before you begin the plan build your training to the point where you are running at least three times per week for up to 6 miles / 10km or more and are doing aerobic exercise six times per week.
It is based on the 80/20 endurance training methodology where 80 percent of your weekly training time at moderate intensity (i.e. at a pace at which you can comfortably carry on a conversation) and about 20 percent at moderate to high intensity.
The training load starts at 3 hours 9 minutes in week 1 and peaks at 4 hours and 56 minutes in week 14.
Your plan includes:
- Structured Running session with Heart Rate and RPE for Garmin, Polar, Coros etc
- Video sessions and PDF downloadable guidance notes
- Strength & Conditioning to help you avoid injuries
- Deep Stretching & Meditation
- Cross Training such as Cycling
- Cycling sessions have Power targets so great for Zwift, Garmin etc
- Training & Race Tips
- Email Access to Coach
Preparing for a half marathon is essential to making sure that all of your efforts don’t go to waste. Running a half marathon is something that anybody can accomplish however few of us actually do run half marathons.
During the 15-week Half Marathon training, you will help prepare your body and mind to run the 13.1 mile (21.1 km) distance.
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN® Certified Coach, Level 3 British Triathlon Federation Coach and Tutor and qualified Personal Trainer (AIQ/NASM) So if you would like face to face coaching please get in touch.
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Good luck with your training and Half Marathon event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.