Half Marathon
Beginner

Coach Carrie's Half Marathon Beginner Plan - 12 Weeks

by Alden Basmajian & Carrie Tollefson
Run Rock ‘n’ Roll Certified Coaches
DESCRIPTION
Hey Runners,
Who likes to party? Who likes to jam out while running? Anyone like to throw their hands in the air like they just don't care? I do! Well that is what this plan will do for you!

This Beginner 1/2 Marathon Training Plan is a plan that is made for the newbie that is ready to show everyone that they can do it too!. You will have 4 run days, one cross train day, and 2 rest days each week.

This plan will give you workouts that not only build your endurance but also your speed. You will do interval training, tempo runs, hills, fartleks, easy runs, and long runs.

Try follow the plan if you can but know there is some flexibility. When training for a half marathon, dealing with life's stress is one of the biggest obstacles. Know that you can delay a workout for a day or swap Saturday and Sunday but always remember to have an off day or easy day following a workout or long run.

When cross training, it is recommended to do something that is non-impact. Examples are swimming, cycling, aqua jogging, yoga, elliptical, etc. There is a recommended time for cross training on this plan without specifics workouts for that day. It is meant to be a recovery day or a day with less stress on your body. This is meant to be done at a conversational pace.

Please see key for pacing chart and other key notes.

Oh and don't forget to Rock On and always, GET AFTER IT!
SAMPLE WEEK
Monday
Rest Day
Rest Day
Take a day off, go for a walk, take a nap, go on date, make a good meal, watch a movie, just do something fun. Let your body rest and recover.
Other
Pacing Key and Other Notes
Easy-true WU(warm up)mode. Shaking things out, able to carry on a full conversation and then some. 4-5 out of 10 30-45 seconds slower then your marathon pace Conversational- Being able to tell someone a story or about your day with some big breaths but nice and comfortable. 5-6 out of 10 30-seconds slower then your marathon pace Short Answer pace- Threshold pace or close to your half marathon pace. Can reply to a question but not tell your life story! 😜 ie. Coach asks runner, “How are you feeling? Runner says, “Bring it on Coach!” 7-8 out of 10 Hard Pace- VO2Max effort, 5-10K pace I feel good but when is this going to end! 8-9 out of 10 Sprint pace- 1 mile pace 9 out of 10. Feel the burn! All Out Pace- 10 of 10 Balls to the wall! No talking just want to puke! WU-Warm Up CD-Cool Down REC-Recovery
Other - Notes
Recommended Warm Up for Workout Days
I highly recommend on your "workout days" to do your suggested WU run, then before you go into your workout, do some light stretches, some drills such as high knees, kick butts, A's, B's, Carioca, and quick feet. End with a few short sprints (like 10 seconds each with 30 seconds REC) to get your heart rate up and increase blood flow!!! When I am going through my drills and stretches, that is the time I really think about what the purpose is of the workout is and make sure I understand the task at hand. Now it is time to get focused and time to GET AFTER IT!
Tuesday
Run
Progression 5
This is a fun run. Pick up every 5 Minutes. Start at Easy Pace for 5 minutes, move to Conversational Pace for 5 minutes, 5 Minutes at Short Answer Pace, and end with 5 minutes at Easy Pace.This can be done alternating walk and jog as well.
20:00 min
Wednesday
Cross Training
When cross training, it is recommended to do something that is non-impact. Examples are swimming, cycling, aqua jogging, yoga, elliptical, etc. There is a recommended time for cross training on this plan without specifics workouts for that day. It is meant to be a recovery day or a day with less stress on your body. This is meant to be done at a conversational pace.
45:00 min
Thursday
Run
30 Minutes
Easy-Conversational Pace. This is a day where we just run. Find a friend, rock out to your favorite playlist, listen to a podcast, or just enjoy the scenery. If need be, break it up and run 3 Minutes, walk 3 Minutes for 30 Minutes.
30:00 min
Friday
Rest Day
Rest Day
Saturday
Run - Long Run
2X1
.5 Mi WU(Warm Up) Easy Pace, 1 Mi at Goal Marathon Pace(Conversational), 1 Minute recovery at Easy Pace, 1 Mi at Goal Marathon Pace(Conversational), .5 Min CD(Cool Down) at Easy Pace . If need be, walk the .5 sections and run the miles.
3 mi
Other
Ask yourself, why are your doing this plan? What do you want to get out of it?
Sunday
Run
20 Minutes
Easy-Conversational Pace. This is a day where we just run. Find a friend, rock out to your favorite playlist, listen to a podcast, or just enjoy the scenery.
20:00 min
OVERVIEW
Run
92 mi
17 hrs
46 workouts
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