12 week Half Marathon Level 1 (Beginner) Plan
Author
Andrew Dollar
All plans by this CoachLength
12 Weeks
Typical Week
2 Day Off, 4 Run, 1 X-Train, 1 Strength
Longest Workout
0:20 hrs
Plan Specs
running half marathon
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Summary
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.
Stats
Sample Day 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 8
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 15
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 22
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 29
Plank, March, Superman. Three rounds. 50 seconds of exercise, rest 10 seconds, begin next exercise, etc. No breaks for 9 minutes.
Sample Day 36
Hip Dip Plank, Bridge, Banana. Three Rounds. 50 sec each, 10 sec rest. No rest between rounds.
Sample Day 43
Bird Dog, Bridge March, Banana Roll. Three Rounds. 50 seconds per exercise, rest 10 seconds between exercises.