DESCRIPTION
Welcome to a new level of distance running - the half marathon! If this is your first or possibly second half marathon, then this plan is for you. Over the course of the next 12-14 weeks, you will steadily increase your physical and mental fitness to successfully complete your half marathon.
Heading into this training plan, you should be consistently running 4 times per week and approximately 18-22 miles. If you are not quite there yet, then I would encourage you to use a few weeks from the Pre-training build. If you already have a baseline of 4-5 runs per week and approximately 25 miles, then you can skip the the first week or two of this plan and pick up with week three and making this a 12 week training program.
Typical week: long run, easy endurance runs, fartlek or tempo run, cross training.
I highly encourage spending time in a pool if you're able to get in one for cross training. Swimming is an effective exercise to help recovery while also furthering aerobic development. If swimming is unavailable, then even a 30 minute bike ride is effective to help clear out lactic acid buildup and stimulate recovery.
Weeks will also include strength training on one day and an optional second day of strength training on a cross training day. These will change every few weeks so you can spend time perfecting the different movements. All exercises are body weight but can be modified to include weights as well.
Heading into this training plan, you should be consistently running 4 times per week and approximately 18-22 miles. If you are not quite there yet, then I would encourage you to use a few weeks from the Pre-training build. If you already have a baseline of 4-5 runs per week and approximately 25 miles, then you can skip the the first week or two of this plan and pick up with week three and making this a 12 week training program.
Typical week: long run, easy endurance runs, fartlek or tempo run, cross training.
I highly encourage spending time in a pool if you're able to get in one for cross training. Swimming is an effective exercise to help recovery while also furthering aerobic development. If swimming is unavailable, then even a 30 minute bike ride is effective to help clear out lactic acid buildup and stimulate recovery.
Weeks will also include strength training on one day and an optional second day of strength training on a cross training day. These will change every few weeks so you can spend time perfecting the different movements. All exercises are body weight but can be modified to include weights as well.