Endurance

Half Marathon Training Plan For Beginners

Written by Amy Golby

There is nothing more rewarding than crossing the finish line of an event you’ve trained and prepped for over the last months. The best thing about that this is – anyone can get this amazing feeling. Running events are for everyone and there are so many to choose from now, you’re sure to find a route, location and reason that works for you.

 

Half marathons are a challenge but manageable and even most brand new runners can conquer the course with as little as three-month training. Half marathons don’t require the hours and hours of running at the weekend a full marathon does and I mean who doesn’t love the feel of a shiny medal around their neck.  If you worry about injuries, there’s no need to, half marathons are ideal for you – injury levels tend to be a lot lower than compared to long distance races.

 

If you’ve already signed up for a half marathon or you’re contemplating it, here is my beginners guide to running your first half –marathon.

 

This 12-week program is made up of a mixture of gym based exercises, runs (run/walks is required) and strength work to ensure your joints are protected effectively.

 

half marathon training

 

 

 Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 1 REST Cross- trainer – 20 mins 2 mile – (non-stop run or Run/walk of 3:1) Cross –trainer – 10 mins & strength program 2 miles – (easy run or Run/walk of 3:1) REST 3 mile run
 2 REST Cross- trainer – 20 mins 2 mile – (non-stop run or Run/walk of 3:1) Cross –trainer – 10 mins & strength program 2 miles – (easy run or Run/walk of 3:1) REST 4 mile run
 3 REST Cross- trainer – 25 mins 2 mile – (easy run or Run/walk of 5:1) Cross –trainer – 15 mins & strength program 2 miles – non-stop run REST 5 mile run
 4 REST Cross- trainer – 25 mins 2 mile – Easy run Cross –trainer – 15 mins & strength program 3 miles (easy run or Run/walk of 5:1) REST 3 mile run
 5 REST Cross- trainer – 25 mins 2 miles run– (easy run or Run/walk of 5:1) Cross –trainer – 15 mins & strength program 3 miles (easy run or Run/walk of 5:1) REST 6 mile run
 6 REST Cross- trainer – 35 mins 3 mile  – (non-stop run or Run/walk of 7:1) Cross –trainer – 20 mins & strength program 3 miles (easy run or Run/walk of 5:1) REST 7 mile run
 7 REST Cross- trainer – 35 mins 3 mile  – (Easy run or Run/walk of 7:1) Cross –trainer – 20 mins & strength program 3 miles Non-stop run REST 8 mile run
 8 REST Cross- trainer – 35 mins 3 mile easy run Cross –trainer – 20 mins & strength program 3 miles (easy run or Run/walk of 7:1) REST 5 mile run
 9 REST Cross- trainer – 40 mins 3 mile  – (non-stop run or Run/walk of 7:1) Cross –trainer – 25 mins & strength program 4 miles (easy run or Run/walk of 7:1) REST 9 mile run
10 REST Cross- trainer – 40 mins 3 mile  – (non-stop run or Run/walk of 7:1) Cross –trainer – 25 mins & strength program 4 miles (easy run or Run/walk of 7:1) REST 10 mile run
 11 REST Cross- trainer – 40 mins 3 mile easy run Cross –trainer – 25 mins & strength program 3 miles non-stop run REST 11 mile run
 12 REST 3 mile non-stop run Cross –trainer – 25 mins 2 mile easy REST REST RACE DAY

 

Key:

*Run/walk – the ratio beside this E.G 3:1 means 3 minutes of running and 1 minute of walking (make sure to note that some ratio of run/walk change)

*Easy run – this pace should be moderate; you should be able to hold a conversation while running

*Non-stop run – This pace should be below race pace but higher than your moderate pace; it should be hard to talk while running

*Cross-trainer – you can swap this out for a different cardio vascular activity if you wish e.g rowing, cycling, swimming, sports, spinning etc –

*Strength training – stick to the below strength program making sure to increase the intensity slight when it becomes easier. –NOTE sets and reps change over the weeks.

 

half marathon training plan

 

 W UPPER BODY & CORE LOWER BODY
1 REST

3 sets of 12-15 reps- Body weight or light weight squats

3 sets of 12-15 reps – Body weight Lunges or light weight (each leg)

3 sets of 12 Reps- Romanian dead lift (light weight)

3 sets of 12-15 reps – Leg press (light weight)

2

3 sets of 10 reps – press up (full body or on knees)

3 sets of 12 -15 reps – Bicep curls (light weight)

3 sets of 12-15 reps -tricep dips (body weight on bench)

3 sets of 12-15 reps -chest press machines (light weight)

3 sets of 12-15 reps – seated row machine (light weight)

CORE

3 sets 30 sec – plank (on feet or knees)

3 sets of 15-20 – crunches

3 sets of 20 – bicycle crunches (10 each side)

3 sets of 10 – leg raises (straight leg or bent knee)

REST
3 REST

3 sets of 12-15 reps- Body weight or light weight squats

3 sets of 12-15 reps – Body weight Lunges or light weight (each leg)

3 sets of 12 Reps- Romanian dead lift (light weight)

3 sets of 12-15 reps – Leg press (light weight)

4

3 sets of 10 reps – press up (full body or on knees)

3 sets of 12 -15 reps – Bicep curls (light weight)

3 sets of 12-15 reps -Tricep dips (body weight on bench)

3 sets of 12-15 reps -chest press machines (light weight)

3 sets of 12-15 reps – seated row machine (light weight)

CORE

3 sets 30 sec – plank (on feet or knees)

3 sets of 15-20 – crunches

3 sets of 20 – bicycle crunches (10 each side)

3 sets of 10 – leg raises (straight leg or bent knee)

REST
5

3 sets of 10 reps – press up (full body or on knees)

3 sets of 12 -15 reps – Bicep curls (light weight)

3 sets of 12-15 reps -Tricep dips (body weight on bench)

4 sets of 12-15 reps -chest press machines (light weight)

4 sets of 12-15 reps – seated row machine (light weight)

CORE

3 sets 30 sec – plank (on feet or knees)

3 sets of 15-20 – crunches

3 sets of 20 – bicycle crunches (10 each side)

3 sets of 10 – leg raises (straight leg or bent knee)

3 sets of 12-15 reps- Body weight or light weight squats

3 sets of 12-15 reps – Body weight Lunges or light weight (each leg)

3 sets of 12 Reps- Romanian dead lift (light weight)

3 sets of 12-15 reps – Leg press (light weight)

6 REST

3 sets of 12 reps- squats  with dumbbells

3 sets of 12 reps – Lunges with dumbbells (each leg)

3 sets of 12 Reps- Romanian dead lift (light weight)

3 sets of 12 reps – Leg press (light weight)

3 sets of 10 squat jumps

 

7

3 sets of 10 reps – press up (full body or on knees)

3 sets of 12 -15 reps – Bicep curls (light weight)

3 sets of 12-15 reps -Tricep dips (body weight on bench)

3 sets of 12-15 reps -chest press machines (light weight)

3 sets of 12-15 reps – seated row machine (light weight)

CORE

3 sets 30 sec – plank (on feet or knees)

3 sets of 15-20 – crunches

3 sets of 20 – bicycle crunches (10 each side)

3 sets of 15 – leg raises (straight leg or bent knee)

3 sets of 20 – side crunches (10 each side)

3 sets of 12-15 reps- Body weight or light weight squats

3 sets of 12-15 reps – Body weight Lunges or light weight (each leg)

3 sets of 12 Reps- Romanian dead lift (light weight)

3 sets of 12-15 reps – Leg press (light weight)

 8

3 sets of 10 reps – press up (full body or on knees)

3 sets of 12 -15 reps – Bicep curls (light weight)

3 sets of 12-15 reps -Tricep dips (body weight on bench)

3 sets of 12-15 reps -chest press machines (light weight)

3 sets of 12-15 reps – seated row machine (light weight)

CORE

3 sets 30 sec – plank (on feet or knees)

3 sets of 15-20 – crunches

3 sets of 20 – bicycle crunches (10 each side)

3 sets of 15 – leg raises (straight leg or bent knee)

3 sets of 20 – side crunches (10 each side)

REST
9

3 sets of 10 reps – press up (full body or on knees)

3 sets of 12 -15 reps – Bicep curls (light weight)

3 sets of 12-15 reps -Tricep dips (body weight on bench)

4 sets of 12-15 reps -chest press machines (light weight)

4 sets of 12-15 reps – seated row machine (light weight)

CORE

4 sets 30 sec – plank (on feet or knees)

3 sets of 15-20 – crunches

3 sets of 20 – bicycle crunches (10 each side)

3 sets of 15 – leg raises (straight leg or bent knee)

3 sets of 20 – side crunches (10 each side)

3 sets of 12 reps- squats  with dumbbells

3 sets of 12 reps – Sumo squats

3 sets of 12 Reps- Romanian dead lift (light weight)

3 sets of 12 reps – Bulgarian split squats (raised back leg lunge) (light weight)

3 sets of 10 squat jumps

 

10

3 sets of 10 reps – press up (full body or on knees)

3 sets of 12 -15 reps – Bicep curls (light weight)

3 sets of 12-15 reps -Tricep dips (body weight on bench)

4 sets of 12-15 reps -chest press machines (light weight)

4 sets of 12-15 reps – seated row machine (light weight)

CORE

4 sets 30 sec – plank (on feet or knees)

3 sets of 15-20 – crunches

3 sets of 20 – bicycle crunches (10 each side)

4 sets of 15 – leg raises (straight leg or bent knee)

3 sets of 20 – side crunches (10 each side)

3 sets of 12 reps- squats  with dumbbells

3 sets of 12 reps – Sumo squats

3 sets of 12 Reps- Romanian dead lift (light weight)

3 sets of 12 reps – Bulgarian split squats (raised back leg lunge) (light weight)

3 sets of 10 squat jumps

11

3 sets of 10 reps – press up (full body or on knees)

3 sets of 12 -15 reps – Bicep curls (light weight)

3 sets of 12-15 reps -Tricep dips (body weight on bench)

3 sets of 12-15 reps -chest press machines (light weight)

3 sets of 12-15 reps – seated row machine (light weight)

CORE

3 sets 30 sec – plank (on feet or knees)

3 sets of 15-20 – crunches

3 sets of 20 – bicycle crunches (10 each side)

3 sets of 15 – leg raises (straight leg or bent knee)

3 sets of 20 – side crunches (10 each side)

REST
 12 REST REST

 

half marathon training plan

 


 

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