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Run - Half Marathon Basic Training Plan (12 weeks)

Author

Vision Quest Coaching

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Length

13 Weeks

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.

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Plan Description

This plan is intended for a first time half marathoner who wants to be prepared to complete 13.1 miles. It may start a little aggressively for a complete beginner, so if you are not currently comfortable exercising 30 minutes a day, we would recommend you complete our 8-week 5k training program prior to beginning this routine.

Aerobic endurance and proper pacing are the most important qualities to successfully completing a half marathon, so this plan focuses on a steady increase in weekly training volume and run intensity is limited. Cross-training is recommended once a week, and as an optional replacement for one weekly run for those who may be dealing with an injury or who have a history of running-related injuries.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx3
15mi 13mi
X-Trainx2
1:35 hrs 1:30 hrs
Day Offx1
—— ——
Strengthx1
0:25 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
Run
15mi 13mi
X-Train
1:35 hrs 1:30 hrs
Day Off
—— ——
Strength
0:25 hrs 0:30 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Vision Quest Coaching

Vision Quest Coaching

We offer one-on-one coaching and a variety of consultation options to all athletes, as well as performance testing, bike-fitting and facility-based memberships to athletes in the greater Chicago area.
http://visionquestcoaching.com/coaching
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