Half Marathon
Beginner

Coach Alden's Half Marathon Beginner Plan - 14 Weeks

by Alden Basmajian & Carrie Tollefson
Run Rock ‘n’ Roll Certified Coaches
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.
SAMPLE WEEK
Monday
Rest Day
Rest day - today is a good day to roll out and recover. Don't focus on static stretching. Use a roller or something similar to help your legs recover from the work of the previous week.
Tuesday
Strength Training
Runners Core
Circuit 1: single leg bridges - 12 each side dead bugs - 20 bicycle crunches - 30 Circuit 2 pushups - 10-15 toe touches - 30 side plank dips - 20 Circuit 3: flutter kicks - 50 scissor kicks - 30 plank knee to elbow - 12 each side
20:00 min
Run
Steady run
25min run All running all day; you've got this
25:00 min
Wednesday
Run
Steady run
35min run Easy conversational run
35:00 min
Thursday
Cross Training
Easy cross training day
Cross training provides you with an additional aerobic component without having to increase running mileage. This includes swimming, cycling or another non-impact aerobic activity. The idea is still have some recovery while minimizing any extra wear and tear on the joints. Keep the intensity down so this becomes an active recovery day.
30:00 min
Friday
Run
Steady run
35min run Easy conversational run
35:00 min
Saturday
Cross Training
X-train + core
Cross training provides you with an additional aerobic component without having to increase running mileage. This includes swimming, cycling or another non-impact aerobic activity. The idea is still have some recovery while minimizing any extra wear and tear on the joints. Keep the intensity down so this becomes an active recovery day. Core work = same as strength session from earlier in the week.
30:00 min
Sunday
Run - Long Run
Weekend long run
easy distance day
5 mi
OVERVIEW
Run
109 mi
34 hrs
68 workouts
Strength Training
4 hrs
14 workouts
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