12 week Half Marathon Level 1 (Beginner) Plan

Average Weekly Training Hours 00:12
Training Load By Week
Average Weekly Training Hours 00:12
Training Load By Week

This is a beginner friendly half marathon plan. It is designed around four runs a week: Tuesday, Thursday, Saturday and Sunday. Athletes are encouraged to rest on Monday and Friday while crosstraining on Wednesday.

The plan starts with an initial run of 3 miles or 30 minutes. It builds to a long run of 10 miles and a total weekly mileage of 20-25, depending on the athlete. All the runs should be performed at easy, conversational pace. In addition to training, week 6 includes a 10k race so that the athlete can prepare themselves for race like conditions.

Sample Day 4
0:20:00
Core Workout #1

Perform each exercise for 45-60 seconds. Repeat 2x. As you progess work up to 60-90" per exercise. 1. Forearm Plank 2. Bridge with extension--hold bridge position and extend one leg at a time 3. Side plank 4. Bird dog 5. Flutter kicks

Sample Day 11
0:20:00
Core Workout #2

Perform each exercise for 45-60 seconds. Repeat 2x. As you progess work up to 60-90" per exercise. 1. Pushups 2. V-sit crunches 3. Side plank 4. Leg raises with pelvic thrust 5. Superman with side extensions (put arms out to the side)

Sample Day 18
0:20:00
Core Workout #3

Perform each exercise for 45-60 seconds. Attempt to complete 2 rounds. As your progress, add a third or fourth round 1. Mountain climbers from plank position 2. X & I (lie on your stomach, life arms and legs, Make an "X" with arem and legs. Then return to "I" Keep arms and legs off the ground) 3. Front plank with reach thrus or threading the needle. 4. Bird Dog or Pointers 5. In & Outs (from plank slowly swing one leg to the side and back) 6. Single leg bridges

Sample Day 25
0:15:00
Core Workout #4

90 second plank
15 sec rest
45-60 second side plank each side
30 sec rest
60-90 second plank on hands with opposite arm and leg off ground for 30-45 sec each side
15 sec rest
45-60 sec side plank lifting arm and leg to meet each other, 23-30 sec each side
15 sec rest
60-90 second plank on hands w/one knee up between elbows, hold 30-45 sec each side
rest 15 sec
45-60 sec plank with upper hand on hip, dip hip to ground and back up 23-30 sec each side

Sample Day 32
0:09:00
HardCore Workout #1

Plank, March, Superman. Three rounds. 50 seconds of exercise, rest 10 seconds, begin next exercise, etc. No breaks for 9 minutes.

Sample Day 39
0:09:00
Hardcore Workout #2

Hip Dip Plank, Bridge, Banana. Three Rounds. 50 sec each, 10 sec rest. No rest between rounds.

Sample Day 46
0:09:00
Hardcore Workout #3

Bird Dog, Bridge March, Banana Roll. Three Rounds. 50 seconds per exercise, rest 10 seconds between exercises.

Andrew Dollar
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FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 150 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.