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Beginner Half Marathon plan with weekly Park Run

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Beginner Half Marathon plan with weekly Park Run

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Tim Pigott

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan builds you up over 12 weeks to run a half marathon while incorporating a Park Run on Saturday. If you enjoy your weekly Park Run and want to incorporate this into your training, this is the plan for you.

The first phase of the plan emphasises technqiues to improve your running efficiency and reduce your risk of injury.

As the long weekend runs increase you will utilise a run-walk strategy, where you take a short walk break every mile. This short 'power walk' allows you to settle your heart rate and give your calves a rest. It also is a good time to take on a drink or gel in those longer runs, as you will do in the race going through an aid station. It has been shown that those who use this run-walk strategy do not fade towards the end of the run and thus finish in a quicker time compared to those who try and 'run' the whole way but fade and end up walking large sections towards the end.

Most of the Park Runs are set as easy aerobic runs, but you have a couple which are assigned as benchmark tests where you can run hard and go for that personal best. There is also a 10k test if you can find a suitable race to do, otherwise do your own test run to check you are training at the right intensity.


Qries



Qries

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Preparation phase

The goal of the next few weeks is to get consistent training done. The runs are all easy aerobic conditioning, with an emphasis on technique. Spending a few weeks focusing on your running technique has been proven to reduce your risk of injury.
Details
Tuesday

3mile run - Cadence

3 miStructured Workout
Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher / 170steps a minute or higher. Research has shown that increasing your natural cadence by 8-10% can reduce the risk of injury, or help rehabilitate following injury. Therefore, this week calculate you cadence and then we will be using a metronome (download one to your phone) and train you run to a faster beep. This week just measure it, either by counting your foot strikes or if your watch has a cadence sensor then look at your data. TrainingPeaks will report this in the box on the left of this screen. You are thus looking for the number there to be 85 or higher.
Details
Wednesday

Cross training - walk / bike / swim

01:00:00
Try to do 30-60minutes of cross training, which is any additional aerobic exercise which is not running. This might be going for a swim, riding a bike, using an elliptical / cross trainer at the gym, or even just going for a brisk walk. These all help build your engine but without the impact stress on your legs.
Details
Thursday

3mile run - light feet

3 miStructured Workout
Focus on low impact through the feet - what do you need to do to be light and quiet. Use a treadmill for enhanced feedback of ground impact. Be a Ninja!
Details
Friday

Rest

Rest day. Do some light stretching and use your foam roller to help keep your muscles relaxed.
Details

Foam roller / soft tissue mobility

00:15:00
https://youtu.be/dyPXWuiyY3k

See the attached video for a few examples of techniques you can use to do some self massage with a foam roller.
Details
Saturday

Park Run - Breathing focus

3.11 miStructured Workout
As you are running focus on your breathing technique. What rhythm do you breathe? 3:2 (3 foot strikes to breathe in - 2 foot strides to breathe out) or 4:3 or 3:4?  

Try and control and time your breathing so that you alternate which foot hits the ground as you start to breathe in. This balances the stress on each limb to co-ordinate the activation of the diaphragm as you initiate a breathe. If you always time your breathing to a dominant leg then you run the risk of under stabilising the opposite leg.

You can use this breathing technique as a meditation technique to help you focus and stay present during your long runs and racing.
Details
Sunday

4mile run - systems check

4 miStructured Workout
Systems check-
Feet - how are they landing? (light on mid-foot)
Knees - are they straight, not collapsing in.
Hips - squeeze the glutes, pelvis level
Core - squeeze the abs/pull in belly button
Chest - tall but rib cage down - breathing lateral-costally
Shoulders - back and down
Elbows - tucked in
Hands - nice and relaxed
Head - lifted tall, looking forward.
Details

Weekly roundup

00:05:00
Spend 5mins this evening reflecting on the past week and setting yourself goals/targets for next week. This review is both for your training, and general life. Remember, we are about Health & Performance, so make sure you are reflecting on both aspects. 

Rate how hard you perceived this past week's training: 
1 (very easy) --- 10 (extremely tough)

Rate your external stress from the past week (eg. family life, personal, work, etc) 
1(very little) --- 10 (extremely stressful)


What went well this week -
What needs improvement -
What are your goals for next week -
Details

Tuesday Sample Workout Details

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
18mi 13mi
Day Off x2
—— ——
Other x2
00:29:00 00:15:00
Custom x1
00:05:00 00:05:00
Walk x1
00:55:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
18mi 13mi
Day Off
—— ——
Other
00:29:00 00:15:00
Custom
00:05:00 00:05:00
Walk
00:55:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tim Pigott

Health & Performance 3

At HP3 our coaching is much more than simply writing a training plan. You don't hire a singular coach, you hire a TEAM. We provide a comprehensive service with your training plan, which also includes support from our sports psychologist, nutritionist, and strength and conditioning coach. My own personal area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.

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  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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