Beginners 12 Week Half Marathon Plan
With the annual run from Newcastle to South Shields one of the biggest Half Marathons in the World here is the perfect way to start.
BEFORE STARTING TO TRAIN FOR A HALF MARATHON
YOU NEED TO HAVE BASIC LEVEL OF RUNNING FITNESS. IF YOU HAVE ANY CONCERNS ABOUT YOUR FITNESS OR HEALTH THEN PLEASE CONSULT YOUR GP, MOST HEALTHY PEOPLE CAN TRAIN THEMSELVES TO COMPLETE A 13.1-MILE RACE. THIS FREE GUIDE WILL TELL YOU HOW TO ACHIEVE THIS..
The following plan assumes you have the ability to run 3 miles without stopping, three to four times a week. If that seems difficult, consider a shorter distance for your first race.
One of the things I struggled with when I started running again what terminology and the basics, so let me help you out.
Pace: Don’t worry about how fast you run your regular workouts. Run at a comfortable pace, a conversational pace. If you can’t do that, you’re running too fast. (For those wearing heart rate monitors, your target zone should be between 65 and 75 percent of your maximum pulse rate.)
Distance: The training plan has workouts from 3 to 10 miles. Don’t worry about running precisely those distances, but you should come close. Pick a route which is local to you or even at a country park. In deciding where to train, chat to other runners. GPS watches make measuring courses easy.
Rest: Rest is just as important as your training runs. You will be able to run the long runs on the weekend better if you rest before, and rest after.
Long Runs: The key to half marathon training is the long run, progressively increasing in distance each weekend. Over a period of 12 weeks, your longest run will increase from 3 to 10 miles. Then, after a brief taper, you jump to 13.1. The plan below suggests doing your long runs on Sundays, but you can do them Saturdays, or any other convenient day,
Cross-Train: On the schedule below, this is identified simply as “cross train.” What form of cross-training? Aerobic exercises work best. It could be Swimming, Walking, Cycling, Cross trainer at gym or even some combination that could include strength training. Cross train on Wednesdays and/or Saturdays. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.
Strength Training: If you have never lifted weights before, now might not be the best time to start. Wait until after completing this plan. If you are an experienced in the gym, continue, although you may want to cut back somewhat as the mileage builds near the end. Tuesdays and Thursdays after your run would be good days on which to hit the weights.
Racing: Consider doing a couple of races of shorter races to get used to the feeling of a race, I have suggested a 5-K race at the end of Week 6 and a 10-K race at the end of Week 9. If you can’t find races at those distances on the weeks suggested, feel free to modify the schedule.
Juggling: Don’t be afraid to juggle the workouts from day to day and week to week. Be consistent with your training, and the overall details won’t matter.
Running 13.1 miles is not easy. Whether you plan your half as a one off to raise money fro charity or as a stepping stone to the even more challenging full marathon, crossing the finish line will give you a feeling of great accomplishment.
Have a blast with your training and remember to enjoy! Distance is just a state of mind.
|
WEEK |
MON |
TUE |
WED |
THU |
FRI |
SAT |
SUN |
| 1 | Rest | 3 m run | 2 m run or cross train | 3 m run | Rest | 30 min cross train | 4 m run |
| 2 | Rest | 3 m run | 2 m run or cross train | 3 m run | Rest | 30 min cross train | 4 m run |
| 3 | Rest | 3.5 m run | 2 m run or cross train | 3.5 m run | Rest | 40 min cross train | 5 m run |
| 4 | Rest | 3.5 m run | 2 m run or cross train | 3.5 m run | Rest | 40 min cross train | 5 m run |
| 5 | Rest | 4 m run | 2 m run or cross train | 4 m run | Rest | 40 min cross train | 6 m run |
| 6 | Rest | 4 m run | 2 m run or cross train | 4 m run | Rest or easy run | Rest | 5-K Race |
| 7 | Rest | 4.5 m run | 3 m run or cross train | 4.5 m run | Rest | 50 min cross train | 7 m run |
| 8 | Rest | 4.5 m run | 3 m run or cross train | 4.5 m run | Rest | 50 min cross train | 8 m run |
| 9 | Rest | 5 m run | 3 m run or cross train | 5 m run | Rest or easy run | Rest | 10-K Race |
| 10 | Rest | 5 m run | 3 m run or cross train | 5 m run | Rest | 60 min cross train | 9 m run |
| 11 | Rest | 5 m run | 3 m run or cross train | 5 m run | Rest | 60 min cross train | 10 m run |
| 12 | Rest | 4 m run | 3 m run or cross train | 2 m run | Rest | Rest | Half Marathon |
Disclaimer. Please note that Lets Run cannot be held responsible for any injuries caused by the above free plan.
The materials in this website are in no way intended to replace the professional medical care, advice, diagnosis or treatment of a doctor, qualified personal trainer, therapist, dietitian or nutritionist.