BEGINNER Half Marathon 12 Week Training Plan – Runbristol

BEGINNER
Half Marathon 12 Week Training Plan
WEEK MON TUES WEDS THURS FRI SAT SUN
1 Rest/easy
CV 6 30 min easy 6/7 Rest 30 min easy
6/7
Rest
XT/Pilates
30 min easy
6/7
2 Rest/easy
CV 6
3 Rest/easy
CV 6
30 min easy
6/7
30 min easy
6/7
Rest
Rest
5 min easy run/walk, 5
min @ Threshold/HM
pace x 3. All built into
30 mins running.
6.5&8-8.5
4 min easy run/walk, 6
min @ Threshold/HM
pace x 3. All built into
30 mins running. 6&8-
8.5
Rest
XT/Pilates
40 min easy
6/7
Rest XT/Pilates 40 min easy
6/7
4 Rest/easy
CV 6
30 min easy
6/7
Rest
8 min easy, 8 min @
threshold/HM pace X
2 6 & 8-8.5
Rest
XT/Pilates
50 min easy
6/7
5
EASY WEEK
Rest/easy
CV 6
30-40 min easy
6/7
Rest
30 – 40 min easy
6/7
Rest XT/Pilates 60 easy
6/7
6
7
Rest/easy
CV 6
Rest/easy
CV 6
30 min with last
10 @
Threshold/HM
pace 6/7 – 8.5
40 min easy
6/7
Rest
Rest
15 easy, 15 @
threshold/HM pace,
15 Easy.
(45 min run in total)
6.5 & 8-8.5
5 min easy, 5 min @
threshold/HM pace x
4
6.5 & 8-8,5
Rest
Rest
XT/Pilates
XT/Pilates
60 easy
6/7
75 min easy with
middle 20 @ HM
pace 6/7 - 8
8
Rest/easy
CV 6
30 min easy
6/7
Rest
40 min easy
6.5
Rest
XT/Pilates
50 easy with
middle 25 @ HM
pace 6.5& 8-8.5
9
10
Rest/easy
CV 6
Rest/easy
CV 6
40 min easy
6/7
Rest
30 min easy
6/7 Rest
5 min easy , 4 x 6
mins @ threshold/HM
pace with 3 min easy
run rec, 5 min easy
6.5 & 8-8.5
5 min easy, 3 x 10
mins @ threshold/HM
pace, 3 min jog rec, 5
min easy 6.5 & 8-8.5
Rest
XT/Pilates
90 min relaxed
with middle 30 @
HM race pace
6/7 & 8
Rest XT/Pilates 75 min relaxed
6/7
11
Rest/easy
CV 6
40 min easy
6/7 Rest
5 min easy, 6 x 3 min
threshold/3 min easy,
5 min easy 6/7 & 8-
8.5
Rest
XT/Pilates
60 min relaxed
6/7
12 Rest 30 min run with
last 10 min @
HM race pace
6/7 & 8
Rest
25 min easy relaxed
run
6/7
Rest
15 min easy run &
stretch
6
Race Day
7.5 – 8.5

TIPS
Rest Days – Either once per week on Monday or Friday OR once every
10 days if working in 7-10 day blocks on the elite schedule. As per plan
otherwise. Do not forget these, they are just as important as the
running. Eat well every day, especially on the rest days!
Easy Weeks – Once every 3 weeks. Reduce long run and volume of
week/sessions etc.
Choose a couple of 10k or similar distances to race as part of
preparation (as shown in the plan at the end of an easy week).
Have an extra rest day if very tired or put in recovery running instead of
a session.
Try to include a Pilates/Body Balance or core workout x2 per week.
Use X Training options such as swimming and cycling to boost your
week and add variation.
Aim to include a Drills session on a Sunday or Monday if possible (non
elite plan).
Get a massage once every 1 - 2 weeks.
Do your long runs at the same time as your half marathon start time on
at least 2-3 occasions.
Practice eating your favourite pre-race meal /breakfast in training and
with 2-3 hours before you run hard.
Make sure you have completed sessions and half marathon pace runs
in your racing shoes.
Practice taking on water, gels and race drinks at race pace, not just on
your easy runs.