The super simple 12-week half marathon plan is designed for the new or beginner runners looking to finish their first half marathon.
You should be comfortable running 10-15 miles per week with at least a 5 mile long run. The goal of this half marathon plan is to increase your weekly mileage to 20-25 miles per week, get you comfortable and confident running 13 miles, and to incorporate workouts that will challenge your aerobic system.The first 6 weeks of the program are designed to gradually build your mileage and long runs so you can stay injury-free. During the last 6 weeks of training we continue to build your mileage safely while also including some introductory workouts to improve your aerobic fitness. By the end of the 12 weeks you’ll be ready to not just run a half marathon, but finish strong.
Plan by Jeff Gaudette
Cross training easy 30 minutes
Jumpstart your body with a cardio cross training workout. During the course of this training plan, you're going do many aerobic workouts other than running to help build strength and endurance without the pounding that comes from running. Find a cross training activity (or a few) you enjoy, such as swimming or cycling.
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3 miles easy easy
Start to get your legs by jogging easy for two miles. Concentrate on staying comfortable during this run, even if that means running outside of the recommended pace range. Tell your friends, family and/or coworkers about your goal to finish a half marathon. Committing to a goal is something to be proud of and talking about it helps many athletes stay dedicated and feel accountable to themselves.
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Off or cross train medium effort 30 minutes
Back to cross training today. When you feel inspired, you can go harder during these workouts to get an even stronger aerobic boost. While your leg muscles react differently to running and other forms of exercise, your lungs and heart don't know the difference.
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3 miles easy
Suggested Pace: 14-15 minutes per mile
Most of your run workouts suggest that you run between 14- and 15-minute miles, the pace of a 3-hour half marathon. By frequently running at your goal pace, your body will learn to more efficiently at this pace, to burn fat for fuel and prepare you mentally for the demands of your goal finish time. If you have another goal, adjust the paces according to your own level of fitness.
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Off or Cross training easy 30 minutes
Cross training, which includes swimming, strength training, cycling, rowing, elliptical, stairmaster, hiking or another activity.
An off day will help your body respond to the training you've done; take at leasy one day completely off each week. Pick the day based on your fatigue and real-life schedule.
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3 miles easy
Stay comfortable during this run, even if that means running outside of the recommended pace range.
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6 mile long run
Suggested pace: 14:00 to 15:00 per mile
Run with friends whenever possible. Company makes every workout more fun and fulfilling, and you might learn something from a veteran runner.
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