12-Week Specialized 1/2 Marathon Training Plan for Beginner Runners

Overview:

This 12-week training plan is tailored for athletes who are accustomed to running 3 times a week. It's designed set you up for a 1/2 marathon, focusing on enhancing endurance, strength, and overall running efficiency.

Prerequisites:

• Experience: You should be comfortable to run for 2 hours


• Base training: You should have completed a marathon or 1/2 marathon foundational training plan (level 1 or 2), or an equivalent base period training plan

Training Specifics:

• Duration: 12 Weeks


• Frequency: 3 workouts per week


• Weekly Average Training Time: Approximately 3 hours 35 minutes


• Longest Individual Workout: 2 hours

Additional Components:

• Running Zones: Full guide to obtaining running zones, and how to apply these.


• Nutrition and Hydration: Full guide to carboloading for a Marathon.


• Core training: Include core training exercises 2-3 times a week to boost core strength and minimize injury risk.


• Speed and Agility: Full guide to Speed and Agility exercises.

Support and Guidance:

If you have any questions or doubts, please reach out to Choach Thomas at: coach.thomas@greenmoorrunning.com.

Materials Provided:

A comprehensive training calendar, guidelines for nutrition and hydration, and recommended routines.