Half Marathon: Beginner Plan: 16 Weeks

Author

Bob Mittleman

All plans by this Coach

Length

16 Weeks

Typical Week

3 Custom, 3 Day Off, 1 Walk

Longest Workout

2:00 hrs

Plan Specs

running half marathon beginner

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Summary

Half Marathon plan for the pure Beginner. It is a walk and run program geared to get you prepared to cover the distance confidently come the day of your event.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:37
Training Load By Week
Average Weekly Training Hours: 02:37
Average Weekly Breakdown

Bob Mittleman

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Coaching Plans for Full Marathon, Half Marathon, Road Racing/X Country (any distance) and Track (any distance)

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Back to Plan Details

Sample Day 1

0:30:00
Week One: Run/Walk

Welcome to the Half Marathon 16 week Beginner Plan. Over the course of this program, we will build a base then start to implement/increase mileage so that you are ready to cover the 13.1 miles that is a Half Marathon. No fears. You are in good hands. Stick to what is outlined and you will be ready to roll come race day.

Sample Day 3

0:30:00
Run/Walk

Repeat of Day one with 4 minutes of brisk walk, followed by 1 minute run. Repeat 5x.

Sample Day 5

0:30:00
Run/Walk

Repeat of Day one with 4 minutes of brisk walk, followed by 1 minute run. Repeat 5x.

Sample Day 7

0:20:00
Brisk Walk

Twenty minutes of brisk walking.

Sample Day 8

0:20:00
Week Two: Run/Walk

Walk for 4 minutes, followed by 1 minute run. Total of 20 minutes.

Sample Day 10

0:30:00
Run/Walk

Repeat of Day one with 4 minutes of brisk walk, followed by 1 minute run. Repeat 5x.

Sample Day 12

0:30:00
Run/Walk

Repeat of Day one with 4 minutes of brisk walk, followed by 1 minute run. Repeat 5x.

Half Marathon: Beginner Plan: 16 Weeks

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