Running: Half Marathon, Beginner: 2.75 to 4.5 or 5.5 hrs/wk

Average Weekly Training Hours 03:54
Training Load By Week
Average Weekly Training Hours 03:54
Training Load By Week

This 14-Week training plan is for the runner looking to step-up to a new distance and successfully complete a 13.1-mile event. Personal speed records will come at another race. The beginner plan is written for athletes intending to run, or run and walk, the event at a pace between 12 and 16 minutes per mile (finish time at 2:37 to 3:30). If you use the training plan “as is”, it is a 14-week program. The first week of the plan has you running three or four days. One day is a 20-minute run, the second day is a 30-minute run, the third day is your “long run” at 30 to 45 minutes and the optional fourth run day is 20-minutes long. The plan helps you progress to a long run between 2:15 to 2:30 in Week 10.

The plan is laid out with a form run on Tuesday, an optional easy bike ride on Wednesday, a race-pace or endurance run on Thursday, a long run on Saturday and either a run or a long bike ride on Sunday. What? Why bike rides to prepare for a half-marathon?

In coaching multisport athletes I found cycling can be used to prepare people to run long distances without the joint-pounding stress that running creates. In the case you don’t have a bike or don’t want to use cycling to train for this event, there is a run scheduled in the plan for you to use on Sunday. So, all Wednesday bike rides are optional for everyone and the Sunday workout is a long bike OR a run, but not both.

Training plan hours range from 2:45 to 4:30 (running only) to 5:30 (with cycling)

Find the supporting documents you need to help you with this plan at this link.

You can find more training plan choices at THIS HOT LINK.

Sample Day 2
0:19:48

Warm-up ~ 10 min, then 5 x 10 sec accelerations (50 sec EZ jog RI), Cool down.

Sample Day 3
0:30:00

Ride in Zones 1-2 on a mostly flat course at 90+ rpm. If unable to go 90+, coast and recover, before beginning again.

Sample Day 4
0:30:00

Run mostly in Zones 1-2 on a mostly flat course.

Sample Day 6
0:30:00

Run in Zones 1-2 on a mostly flat course.

Sample Day 7
0:30:00
Rolling hills seated

Ride primarily at 1-2 zones on a rolling course.

Sample Day 7
0:19:48
Check cadence

On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 9
0:19:48

Warm-up ~ 10 min, then 5 x 10 sec accelerations (50 sec EZ jog RI), Cool down.

Gale Bernhardt
|
Gale Bernhardt Consulting Inc.

I offer one-on-one, completely personalized coaching for athletes that want customized training.

For athletes that enjoy self-coaching, but need a bit of help, I offer phone consulting services.

You can find more information about these services on my website www.galebernhardt.com