Outside's Half Marathon Training Plan for Beginners by Matt Ebersole
12 weeks - $24.95
Total Miles: 283
Total Hours: 16
Total Miles: 283
Total Hours: 16
Welcome to Outside's Half Marathon Training Plan. In this 12-week plan, Coach Matt Ebersole, owner of Indianapolis-based Personal Fitness Training, will take you from novice runner to half marathon finisher. So get ready to kick it up a notch and score a PR.
We recommend that you be able to run 4 miles to start the plan. If you can't, run what you can until you catch up to speed. If you're in a pinch and only have 10 weeks to prepare, you can still use this plan by eliminating weeks 3 and 4. If you've got plenty of time to build up, you can extend the plan to 14 weeks by repeating weeks 4 and 5.
We recommend that you be able to run 4 miles to start the plan. If you can't, run what you can until you catch up to speed. If you're in a pinch and only have 10 weeks to prepare, you can still use this plan by eliminating weeks 3 and 4. If you've got plenty of time to build up, you can extend the plan to 14 weeks by repeating weeks 4 and 5.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Run
Easy Run 3M
3 mile Easy Run. Heart rate target zone 60-75%. Stay relaxed!
3 mile Easy Run. Heart rate target zone 60-75%. Stay relaxed!
Workout #2 : Run
Short Steady State Run
5 Total Miles/After warming up run 2 miles at 80-85% effort. The pace should be between 10K and half marathon race pace. This should be a strong effort but should not feel like racing.
5 Total Miles/After warming up run 2 miles at 80-85% effort. The pace should be between 10K and half marathon race pace. This should be a strong effort but should not feel like racing.
Workout #3 : X-Train
XTrain
Planned Time: 0:45:00
Cross train with the activity of your choice. Biking, swimming, strength training for 30-60 minutes is ideal. You may also choose to take the day off if real life is in the way or your body is telling you it needs more rest.
Planned Time: 0:45:00
Cross train with the activity of your choice. Biking, swimming, strength training for 30-60 minutes is ideal. You may also choose to take the day off if real life is in the way or your body is telling you it needs more rest.
Workout #4 : Run
Moderate Run
4 mile Moderate Run. Heart rate target zone 70-75%.
4 mile Moderate Run. Heart rate target zone 70-75%.
Workout #5 : Day Off
Day Off
Workout #6 : Run
Long Run (Even)
6M/Try to run even pace. HR TZ = 60-75%. The first half at 60-70% and the second half at 70-75% should keep the pace even.
6M/Try to run even pace. HR TZ = 60-75%. The first half at 60-70% and the second half at 70-75% should keep the pace even.
Workout #7 : X-Train
XTrain
Planned Time: 0:45:00
Cross train with the activity of your choice. Biking, swimming, strength training for 30-60 minutes is ideal. You may also choose to take the day off if real life is in the way or your body is telling you it needs more rest.
Planned Time: 0:45:00
Cross train with the activity of your choice. Biking, swimming, strength training for 30-60 minutes is ideal. You may also choose to take the day off if real life is in the way or your body is telling you it needs more rest.
Workout #8 : Run
Easy Run 3M
3 mile Easy Run. Heart rate target zone 60-75%. Stay relaxed!
3 mile Easy Run. Heart rate target zone 60-75%. Stay relaxed!
Workout #9 : Run
Mile Repeats
5 Total miles with 2 x 1M at 85% (~10K-15K race pace) w/3:00 recovery jog.
5 Total miles with 2 x 1M at 85% (~10K-15K race pace) w/3:00 recovery jog.