- Difficulty:
- Beginner
- Category:
- Running
- Description:
- The beginner Half marathon training program is designed to take a new runner from 18 miles a week to safely completing a Half marathon run in 12 weeks. The mileage for this program ranges from 18 to 30 miles per week with a variety of training including steady state running, speed play, strength training and cross training. The longest single run of the program is 13 miles.
Half Marathon Beginner
Plan Summary
Duration
12 weeksDistance/Week
18.0 mi - 30.0 miLongest Workout
13.1 miSample Weekly Schedule
| 4.0 mi |
MondayRegular RunRun at an easy conversational pace |
| Off |
TuesdayCross TrainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time. |
| 4.0 mi |
WednesdayEasy RunAn easy run at a conversational pace with 4 x 100m strides after run |
| 4.0 mi |
ThursdaySteady StateAfter 5 minutes of easy running complete the remainder of the run at steady state effort. |
| Off |
FridayCross TrainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time. |
| Off |
SaturdayDay offNo training today. Today is a day to recover and refresh. |
| 6.0 mi |
SundayRegular RunMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. |
