Beginner Half Marathon

Average Weekly Training Hours 01:49
Training Load By Week
Average Weekly Training Hours 01:49
Training Load By Week

Overview This course is designed to prepare you for a half marathon (13.1 miles) in 14-16 weeks. It targets the individual who is new to running or is not currently in shape for longer runs. The program starts slow, with low miles, building out mileage across several weeks, where you will work on different skills on different weeks, allowing lighter weeks every 4th week for recovery. The course involves rest days between running days, strength training with weights to improve muscle tone, stability and conditioning, and works in cross training for general fitness. If you are not regularly active, need some conditioning, or have never run a half marathon before, then this course is for you. Running Terminology • Walking- fast paced, swinging arms, may need to alternate some running with walking, especially to become comfortable with running uphill. Effort 60-65% • Easy run- comfortable, slow paced, working on getting comfortable with lower heart rates. Should feel like you could go farther than the daily run on your calendar. Effort 60-75% • Tempo run- these are fasted paced, allow you to settle into your breathing & form. Will seem harder, but with work on form, consistency in your pace, and breathing, you should feel good afterward. Effort 75-85%. Strength Training Weak muscles do not perform well, struggle on mixed terrain, and strengthen very little while running. Some dedicated time to focus on large muscle groups in the gym using free weights across a full body routine twice per week will greatly improve your running strength and performance. These days will involve circuit training to maximize time, teaching muscles to be explosive and developing functional strength. Stretching Stretching major muscle groups should be a daily after you exercise. Stretching keeps you limber, and can help decrease your risk for injury. Cross training These are low impact cardiovascular exercise of your choice, such as cycling, swimming, hiking, yoga, and aerobics are examples. Intensity should be moderate, keeping your effort between 65-80%.

Sample Day 2
3mi
Run/walk

Conditioning week
Slow run or walk- ok to alternate
Intended to be light, ok to walk or go slow, but keep moving
Allows you to condition muscles without getting sore.
HR zone 3, effort 65%

Sample Day 3
0:20:00
Strength circuit

Floor and weights

1 circuit is all 5 activities in a row, one after another

1. Push ups (knees ok) - 8 reps
2. 6" leg lifts (sitting leaning back on elbows, lift both legs at a time)- 8 reps
3. Leg abduction (lying on side, on elbow, lift leg straight up aprox 24")- 8 reps per side
4. Dumbbell or kettle bell squats, 15 lbs x 8 reps
5. Dumbbell biceps curls, 10 lbs x 8 reps

Repeat all activities 1-5, rest 2 minutes, then repeat. Do this 3 times. Goal is minimum of 20 minutes for entire workout.

Sample Day 4
3mi
Run/walk

Conditioning weekSlow run or walk- ok to
Intended to be light, ok to walk or go slow, but keep moving
Allows you to condition muscles without getting sore.
HR zone 3, effort 65%

Sample Day 5
0:45:00
Crosstrain- activity of choice

Great for a Friday, before or after work or school.
Use for fun, consider something with a friend or group.
Low impact activities- cycling, swimming, yoga, pilates, or a low intensity class.

Sample Day 6
3mi
Run/walk

Conditioning weekSlow run or walk- ok to alternate
Intended to be light, ok to walk or go slow, but keep moving
Allows you to condition muscles without getting sore.
HR zone 3, effort 65%

Sample Day 7
0:20:00
Strength circuit

Floor and weights

1 circuit is all 5 activities in a row, one after another

1. Push ups (knees ok) - 8 reps
2. 6" leg lifts (sitting leaning back on elbows, lift both legs at a time)- 8 reps
3. Leg abduction (lying on side, on elbow, lift leg straight up aprox 24")- 8 reps per side
4. Dumbbell or kettle bell squats, 15 lbs x 8 reps
5. Dumbbell biceps curls, 10 lbs x 8 reps

Repeat all activities 1-5, rest 2 minutes, then repeat. Do this 3 times. Goal is minimum of 20 minutes for entire workout.

Sample Day 9
4mi
Conditioning run/walk

Slow run or walk- ok to alternate
Intended to be light, ok to walk or go slow, but keep moving
Allows you to condition muscles without getting sore.
HR zone 3, effort 65%

Aaron D Campbell
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Mountainaire Adventure Sports Coaching Group

Exercise is medicine. I help you start a home exercise program to achieve an overall fitness that translates to confidence in adventure travel and athletic endeavors. From general health and fitness in exercise, to expeditions involving travel and extensive planning, I will work with you to either get started or improve upon your own knowledge. While I emphasize wilderness and mountain activities, any physical activity is encouraged and I will commit to you to find your outlet.