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12 Week Half Marathon Training Plan

12 Week Training Plan

12 Week Self Coaching Half Marathon Training Program.

USD $24.95

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It is advisable to have some form of running base before starting a 12 week Half Marathon training plan. Most athletes require 18 - 26 weeks of training.  Build your run base up to 3 miles before starting this training plan.

Training Phases:

Base Stage (Pre-requisite):  It is assumed, in this 12 week training plan, that you are coming into training with a good running base i.e you have been actively running 8 – 12 miles a week.  It is advisable not start this plan unless you have a established this base. 

Aerobic Stage (Build Phase) Week 1 - 4:  The Aerobic Phase has an emphasis on weight training and core exercises. This is a period where mileage is gradually increasing. Track workouts and drills are introduced into your workout.

Endurance Stage (Build Phase II) Week 5 - 7:  Drill intensity levels are gradually increasing. Weight training is decreased but Core Strength training is maintained. Speed work is introduced on Track. Run Mileage continues to increase. You are now training to “Go Long”.  Drill intensity levels are decreasing. Weight training decreased but Core Strength training is maintained. Workouts are longer allowing you to find a perceived excursion level that is comfortable on race day.

Competitive Stage (Peak Phase) Week 8 - 11:  Intensities & distance are at its maximum level. Your longest training runs will be in this phase. You will be race ready at the end of this phase. There’s no weight training in this phase.

Taper (Week 12):  Active recovery period. Intensity levels and distances are decreased.  Let your body recover so you can race at peak state by the weekend.
 

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