Running: Half Marathon, Beginner: 2.75 to 4.5 or 5.5 hrs/wk
Gale BernhardtAll plans by this Coach
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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)
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Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:30 hrs||2:15 hrs|
Day Off x2
|1:23 hrs||1:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:30 hrs||2:15 hrs|
||1:23 hrs||1:45 hrs|