OverviewThe 12-week beginner half marathon training plan is a progressive program designed to help you successfully complete your first half marathon. It combines various types of runs, cross-training activities, and gradually increasing mileage to prepare your body and mind for the demands of the race.Powered by EnduraprepThis training plan is powered by running and triathlon performance specialists, Endruaprep. Take your fitness to the next level with professional endurance coaching for triathlon, cycling & running.Overview:Building Base (Weeks 1-4): Establish a solid running base through easy runs, gradually increasing mileage, and incorporating rest days and cross-training for recovery and overall fitness.Increasing Endurance (Weeks 5-8): Focus on building endurance by gradually increasing the distance of your runs, including longer runs on weekends, and continuing to incorporate cross-training.Speed and Tempo (Weeks 9-10): Introduce tempo runs to improve your speed endurance and increase your lactate threshold. These runs will challenge you to sustain a comfortably hard pace and enhance your race pace performance.Tapering (Week 11): Begin reducing mileage and intensity to allow your body to recover and prepare for race day. Maintain shorter runs and focus on rest and recovery.Race Week (Week 12): Enter the final week of training with reduced mileage and intensity. Use this week for rest, light running, and mental preparation for the half marathon.Aims of the Training Plan:Build Endurance: Gradually increase your running mileage and develop the aerobic capacity needed to complete a half marathon.Improve Speed and Stamina: Incorporate tempo runs to enhance your ability to sustain a challenging pace and improve overall race performance.Prevent Injuries: Include rest days and cross-training activities to prevent overuse injuries, promote recovery, and maintain overall fitness.Mental Preparation: Simulate race conditions, such as long runs, to build mental resilience, practice pacing strategies, and develop confidence for race day.Gradual Progression: The plan follows a structured progression, gradually increasing mileage and intensity over time to allow your body to adapt and minimize the risk of overtraining or injury.Remember, the training plan is a guide, and it's essential to listen to your body, make adjustments as needed, and prioritize rest and recovery. With dedication, consistency, and proper preparation, you'll be well on your way to conquering your first half marathon. Good luck!DisclaimerYou should consult a physician before you begin any strenuous exercise program, such as the one described here, especially if you have or suspect that you may have heart disease, high blood pressure, diabetes, or any other adverse medical conditions. If you feel faint or dizzy at any time while performing any portion of this training program, stop immediately and seek medical evaluation. Rokman disclaims any liability, personal or professional, resulting from the direct application or misapplication of any training procedure, technique, or guidance described in this guide.How to use this planWe understand time is precious and schedules can be hectic. But don’t worry, we’ve got your back with our super adaptable training program. We’ll make it easy peasy for you to squeeze in some training time between your daily grind.Here are a few rules to remember:The Schedule is a just a Guide and can be adjustedDon’t like the training schedule? No problemo! Consider it written in pencil, so you can use both the eraser and pencil to tailor the program to your liking. It’s all about making it work for YOU.Fitting in Challenges/RacesIf you are taking on this training plan alongside a Rokman Challenge Series, here’s our advice on how to fit it all in.Replace workouts with ChallengesYou don’t HAVE to cram in a challenge activity every week. Nope, not at all! Instead, why not switch out one of your usual training sessions for a badass challenge activity? Alternatively, one of your training sessions could contribute to the challenge activity.Give yourself time to recover–beforehand and afterwardsYou may want to back off in terms of distance or pace a few days prior to the challenge. Be sure to give yourself a day or two of rest and recovery after it’s over, too.Training ScheduleWeek 1: Building BaseDay 1: RestDay 2: Easy run, 2-3 miles at a comfortable pace Day 3: RestDay 4: Easy run, 2-3 miles at a comfortable pace Day 5: RestDay 6: Long run, start with 4 miles at a conversational pace (slow enough to hold a conversation) Day 7: Rest Week 2: Building BaseDay 1: RestDay 2: Easy run, 2-3 miles at a comfortable pace Day 3: RestDay 4: Easy run, 2-3 miles at a comfortable pace Day 5: RestDay 6: Long run, increase to 5 miles at a conversational pace Day 7: RestWeek 3: Building BaseDay 1: RestDay 2: Easy run, 2-3 miles at a comfortable pace Day 3: RestDay 4: Easy run, 2-3 miles at a comfortable pace Day 5: RestDay 6: Long run, 5 miles at a conversational pace Day 7: RestWeek 4: Building BaseDay 1: RestDay 2: Easy run, 2-3 miles at a comfortable pace Day 3: RestDay 4: Temp run, 4 milesDay 5: RestDay 6: Long run, increase to 6 miles at a conversational pace Day 7: RestWeek 5: Increasing EnduranceDay 1: Rest Day 2: Easy run, 3-4 miles at a comfortable pace Day 3: RestDay 4: Temp run, 4 milesDay 5: Rest Day 6: Long run, 6 miles at a conversational pace Day 7: RestWeek 6: Increasing EnduranceDay 1: Rest Day 2: Easy run, 3-4 miles at a comfortable pace Day 3: RestDay 4: Temp run, 5 milesDay 5: Rest Day 6: Long run, increase to 7 miles at a conversational pace Day 7: RestWeek 7: Increasing EnduranceDay 1: Rest Day 2: Easy run, 3-4 miles at a comfortable pace Day 3: Rest Day 4: Temp run, 5 milesDay 5: Rest Day 6: Long run, 8 miles at a conversational pace Day 7: Rest Week 8: Increasing EnduranceDay 1: Rest Day 2: Easy run, 3-4 miles at a comfortable pace Day 3: RestDay 4: Temp run, 6 milesDay 5: RestDay 6: Long run, increase by 1 mile (9 miles) at a conversational paceDay 7: RestWeek 9: Speed and TempoDay 1: Rest Day 2: Easy run, 3-4 miles at a comfortable pace Day 3: RestDay 4: Temp run, 6 milesDay 5: RestDay 6: Long run, increase to 10 miles at a conversational paceDay 7: RestWeek 10: Speed and TempoDay 1: RestDay 2: Easy run, 3-4 miles at a comfortable pace Day 3: RestDay 4: Temp run, 7 milesDay 5: Rest Day 6: Long run, increase to 11-12 miles at a conversational paceDay 7: RestWeek 11: TaperingDay 1: RestDay 2: Easy run, 3 miles at a comfortable pace Day 3: RestDay 4: Temp run, 7 milesDay 5: RestDay 6: Long run, 6-7 miles at a conversational paceDay 7: RestWeek 12: Race WeekDay 1: Rest Day 2: Easy run, 2 miles at an easy pace Day 3: Rest Day 4: Easy run, 2 miles at an easy pace Day 5: Rest Day 6: Rest or short shake-out run, 1-2 miles at an easy pace Day 7: Race day!Training DetailsEasy Runs: Easy runs are performed at a comfortable pace, where you can maintain a conversation without feeling overly exerted. The purpose of easy runs is to build aerobic endurance, enhance recovery, and develop a base level of fitness. Here are some details about easy runs:Pace: Run at a conversational pace, around 60-70% of your maximum effort.Distance: Varies based on the week and specific day, typically between 2-4 miles for beginner runners.Focus: Maintain a relaxed and comfortable pace, focusing on building mileage and endurance.Breathing: Aim for relaxed and controlled breathing, taking regular deep breaths.Terrain: Start with flat or gently rolling terrain and gradually introduce inclines as you progress. Long Runs: Long runs are crucial for building endurance and preparing for the half marathon distance. Here are some details about long runs:Pace: Run at a conversational pace, around 60-70% of your maximum effort.Distance: Gradually increase the distance each week, adding 1 mile or more depending on your comfort and progress. Start with 4-5 miles and build up to the race distance (13.1 miles).Focus: Endurance building, mental preparation, and simulating race conditions.Hydration and fueling: Practice your race-day hydration and nutrition strategies during long runs.Terrain: Include variations in terrain to simulate race conditions and strengthen different muscles.The long run is typically done once a week, with the distance increasing gradually throughout the training program.Tempo Runs: Tempo runs are performed at a comfortably hard pace, just below your maximum effort. They help improve lactate threshold, running economy, and speed endurance. Here are some details about tempo runs:Pace: Run at a pace that feels comfortably hard, around 80-85% of your maximum effort. You should still be able to maintain a conversation but with more effort.Distance: Start with shorter distances, such as 3 miles, and gradually increase to 4 miles.Focus: Enhancing your ability to sustain a challenging pace and improving race pace performance.Warm-up and cool-down: Begin and end each tempo run with a 5-10 minute easy jog for proper warm-up and cool-down.Recovery: Take a day of rest or an easy run after a tempo run to allow for recovery.Running TipsFocus on good formProper form can help you run more efficiently and reduce the risk of injury. Keep your shoulders relaxed, your arms at a 90-degree angle, and your stride short and quick.Use the right shoesInvesting in a good pair of running shoes can help protect your feet and joints, and make your runs more comfortable. Look for shoes that fit well, provide good support, and are designed for your foot type and running style.Listen to your bodyIt’s normal to feel some discomfort or fatigue during your runs, but it’s important to listen to your body and avoid pushing yourself too hard. If you experience pain or discomfort, slow down or stop and rest as needed.Mix it upVariety is key to preventing boredom and making progress. Mix up your running routes, try different types of runs (such as intervals or hills), and consider adding in other forms of cardio such as cycling or swimming to keep things interesting.Some Basic AdviceIf you’re tiredFigure out why. Feeling fatigued is normal as your training progresses, but make sure you’re supporting yourself in all other aspects of your life: get enough sleep, eat right, hydrate properly, respect recovery days and wear the proper shoes. Sometimes the best training is to focus on recovery and rest.If you have a bad workoutMove on to the next one. Some runs are just terrible–sometimes there’s no reason, sometimes there is. Take a moment to see if there’s a reason and learn something about yourself if there is. Being comfortable with a bad run is just as important as the joy of a great run.If you’re hurtStop running. There is a difference between hurting and being hurt. It’s essential to listen to and learn from your body throughout your training. Sometimes missing miles in the present lets you run better miles in the future. We know it’s not easy for an athlete to hold back or take off some days.
