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    New Balance Half Marathon Training Beginner

    Uploaded by

    Josh Wéimòdé Feng
    The document outlines an 8-week training plan for beginner half marathon runners. Each week provides a schedule of runs and cross-training workouts. The plan starts with shorter runs at conversational pace and increases distances up to 11 miles. It incorporates rest days, speed work like intervals and strides, and concludes with a taper week to prepare for the half marathon race.

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    Download as PDF, TXT or read online from Scribd

    New Balance Half Marathon Training Beginner

    Uploaded by

    Josh Wéimòdé Feng
    785 views10 pages
    The document outlines an 8-week training plan for beginner half marathon runners. Each week provides a schedule of runs and cross-training workouts. The plan starts with shorter runs at conversational pace and increases distances up to 11 miles. It incorporates rest days, speed work like intervals and strides, and concludes with a taper week to prepare for the half marathon race.

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    The document outlines an 8-week training plan for beginner half marathon runners. Each week provides a schedule of runs and cross-training workouts. The plan starts with shorter runs at conversational pace and increases distances up to 11 miles. It incorporates rest days, speed work like intervals and strides, and concludes with a taper week to prepare for the half marathon race.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    785 views10 pages

    New Balance Half Marathon Training Beginner

    Uploaded by

    Josh Wéimòdé Feng
    The document outlines an 8-week training plan for beginner half marathon runners. Each week provides a schedule of runs and cross-training workouts. The plan starts with shorter runs at conversational pace and increases distances up to 11 miles. It incorporates rest days, speed work like intervals and strides, and concludes with a taper week to prepare for the half marathon race.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 10
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    The document outlines an 8-week training plan for beginners preparing for a half marathon. The plan includes long runs, interval training, and cross-training workouts.

    The plan is broken into weekly sections with each week building on the previous. It includes runs at conversational pace as well as speedwork like intervals.

    The plan incorporates long runs, interval training like 400m repeats, and strides. It also includes cross-training and recovery runs.

    Training Plans Half Marathon Beginner

    Training Plans Half Marathon Beginner

    01

    Training Plans Half Marathon Beginner


    Week 1
    Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Week 8

    Week 1
    Sunday
    7 miles. Long distance run at a conversational pace.

    Monday
    Rest day.

    Tuesday
    3 miles. Long distance run at a conversational pace.

    Wed.
    Workout: Cross train for 30 minutes walk, swim, or bike.

    Thursday
    5 miles. Long distance run at a conversational pace.

    Friday
    Rest day.

    Saturday
    2 miles. Long distance run at a conversational pace. 30 minute recovery walk.

    Notes:

    Training Plans Half Marathon Beginner Week 1

    02

    Training Plans Half Marathon Beginner


    Week 1

    Week 2

    Week 3

    Week 4

    Week 5

    Week 6

    Week 7

    Week 8

    Week 2
    Sunday
    7 miles. Long distance run at a conversational pace.

    Monday
    Rest day.

    Tuesday
    4 miles. Long distance run at a conversational pace.

    Wed.
    Workout: Cross train for 30 minutes walk, swim, or bike.

    Thursday
    5 miles. Long distance run at a conversational pace.

    Friday
    Rest day.

    Saturday
    3 miles. Long distance run at a conversational pace. 30 minute recovery walk.

    Notes:

    Training Plans Half Marathon Beginner Week 2

    03

    Training Plans Half Marathon Beginner


    Week 1 Week 2

    Week 3

    Week 4

    Week 5

    Week 6

    Week 7

    Week 8

    Week 3
    Sunday
    8 miles. Long distance run at a conversational pace.

    Monday
    Rest day.

    Tuesday
    4 miles. Long distance run at a conversational pace.

    Wed.
    Workout: Cross train for 45 minutes walk, swim, or bike.

    Thursday
    5 miles. Long distance run at a conversational pace.

    Friday
    Rest day.

    Saturday
    3 miles. Long distance run at a conversational pace. 30 minute recovery walk.

    Notes:

    Training Plans Half Marathon Beginner Week 3

    04

    Training Plans Half Marathon Advanced


    Week 1 Week 2 Week 3

    Week 4

    Week 5

    Week 6

    Week 7

    Week 8

    Week 4
    Sunday
    8 miles. Long distance run at a conversational pace.

    Monday
    Rest day.

    Tuesday
    5 miles. Long distance run at a conversational pace.

    Wed.
    Workout: Cross train for 45 minutes walk, swim, or bike.

    Thursday
    6 miles. Long distance run at a conversational pace. 4x 100M strides.

    Friday
    Rest day.

    Saturday
    4 miles. Long distance run at a conversational pace. 30 minute recovery walk.

    Notes:

    Training Plans Half Marathon Beginner Week 4

    05

    Training Plans Half Marathon Beginner


    Week 1 Week 2 Week 3 Week4

    Week 5

    Week 6

    Week 7

    Week 8

    Week 5
    Sunday
    9 miles. Long distance run at a conversational pace.

    Monday
    Rest day.

    Tuesday
    5 miles. Interval Training: Long distance 400M 10x 400M withrun at a conversational jog recovery. pace.

    Wed.
    Workout: Cross train for 45 minutes walk, swim, or bike.

    Thursday
    6 miles. Long distance run at a conversational pace. 4x 100M strides.

    Friday
    Rest day.

    Saturday
    3 miles. 5K race or 3 mile run.

    Notes:

    Training Plans Half Marathon Beginner Week 5

    06

    Training Plans Half Marathon Beginner


    Week 1 Week 2 Week 3 Week4 Week 5

    Week 6

    Week 7

    Week 8

    Week 6
    Sunday
    10 miles. Long distance run at a conversational pace.

    Monday
    Rest day.

    Tuesday
    6 miles. Interval Training: Long distance 400M 10x 400M withrun at a conversational jog recovery. pace.

    Wed.
    2 miles. Long distance run at a conversational pace. 30 minute recovery walk.

    Thursday
    7 miles. Long distance run at a conversational pace. 4x 100M strides.

    Friday
    Workout: Cross train for 30 minutes walk, swim, or bike.

    Saturday
    5 miles. Long distance run at a conversational pace.

    Notes:

    Training Plans Half Marathon Beginner Week 6

    07

    Training Plans Half Marathon Beginner


    Week 1 Week 2 Week 3 Week4 Week 5 Week 6

    Week 7

    Week 8

    Week 7
    Sunday
    11 miles. Long distance run at a conversational pace.

    Monday
    Rest day.

    Tuesday
    6 miles. Interval Training: Long distance 400M 10x 400M withrun at a conversational jog recovery. pace. 4x 100M strides.

    Wed.
    3 miles. Long distance run at a conversational pace. 30 minute recovery walk.

    Thursday
    8 miles. Long distance run at a conversational pace.

    Friday
    Workout: Cross train for 30 minutes walk, swim, or bike.

    Saturday
    5 miles. Long distance run at a conversational pace. 4-6x 100M strides.

    Notes:

    Training Plans Half Marathon Beginner Week 7

    08

    Training Plans Half Marathon Beginner


    Week 1 Week 2 Week 3 Week4 Week 5 Week 6 Week 7

    Week 8

    Week 8
    Sunday
    9 miles. Long distance run at a conversational pace.

    Monday
    Rest day.

    Tuesday
    6 miles. Interval Training: Long distance 400M 10x 400M withrun at a conversational jog recovery. pace. 4-6x 100M strides.

    Wed.
    4 miles. Long distance run at a conversational pace. 30 minute recovery walk.

    Thursday
    7 miles. Long distance run at a conversational pace.

    Friday
    Workout: Cross train for 30 minutes walk, swim, or bike.

    Saturday
    5 miles. Long distance run at a conversational pace. 4-6x 100M strides.

    Notes:

    Training Plans Half Marathon Beginner Week 8

    09

    Training Plans Half Marathon Beginner


    Taper - Optional 1

    Taper
    Sunday
    9 miles. Long distance run at a conversational pace.

    Monday
    Rest day.

    Tuesday
    4 miles. Long distance run at a conversational pace.

    Wed.
    Workout: Cross train for 30 minutes walk, swim, or bike.

    Thursday
    4 miles. Long distance run at a conversational pace.

    Friday
    Rest day.

    Saturday
    Run your race!

    Notes:

    Training Plans Half Marathon Beginner Taper

    10

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