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1/2 Marathon Beginners

The 1/2 Marathon Plan - Beginners is intended for you if you are able to run 2 miles and want to build up to be able to complete a 13.1 mile race. The goal here is to complete not yet compete! You should be running 2-3 days per week to start and have the time to build up to 4-5 days a week ​NOTE: There are many more components to training that will help you but hard to add to generic training plans. A coach can help you to add those in. For now checkout our Strength and Core Routine section of the website for videos and rest of the training section for more helpful info
Week
Monday
Tuesday
Wedsnesday
Thursday
Friday
Saturday
Sunday
Total
Week 1
Rest
2 Easy
Rest
2 Easy
Rest
3 Long
Rest
7
Week 2
Rest
3 Easy
Rest
2 Easy
Rest
4 Long
Rest
9
Week 3
Rest
3 Easy
Rest
3 Easy
Rest
5 Long
Rest
11
Week 4 (Recovery)
2 Easy
3 Easy
Rest
3 Easy
Rest
6 Long
Rest
14
Week 5
3 Easy
4 Easy
Rest
4 Easy
Rest
7 Long
Rest
18
Week 6
3 Easy
4 Easy
Rest
5 Easy
Rest
8 Long
Rest
20
Week 7
3 Easy
3 Easy
Rest
3 Easy
Rest
8 Long
Rest
17
Week 8
4 Easy
5 Easy
Rest
5 Easy
Rest
9 Long
Rest
23
Week 9
4 Easy
5 Easy
Rest
5 Easy
Rest
10 Long
Rest
24
Week 10
4 Easy
6 Easy
Rest
5 Easy
Rest
12 Long
Rest
27
Week 11
4 Easy
6 Easy
Rest
5 Easy
Rest
8 Long
Rest
23
Week 12
4 Easy
3 Easy
Rest
3 Easy
Rest
1/2 Marathon
Rest & Celebrate
23.1
Easy = Easy Pace which is run at what we call conversational pace. If you are not able to talk in short sentences to a person running with you you are running too fast. Error on the side of caution and run slower if you are not sure.

Long = Long Run Pace which is run almost at the same pace as Easy but a bit slower if you need. The goal is to run it without have to stop (red light being the exception) so slow it down

Tempo = Tempo or Lactate-Threshold Pace which is best described as "Comfortably Hard". Its slower than VO2Max but faster any easy or long pace run

VO2Max = VO2Max pace which means running approximately at your 3K to 5K race pace. This helps improve the amount of oxygen you body can actually use during intense exercise. Faster than Tempo but slower than Speed pace. Recovery between reps should be equal time as the rep itself

Speed = Speed form or Repetition pace as its sometimes called is meant to work on your raw speed, leg turnover etc. Faster than VO2Max and very close to an all out effort but not all out. Recovery on these should be about 1 to 2 min to when your breathing is close to back to normal

Use our Training Pace Calculator to figure out your pace. Use a current race not a PR from a long way back

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  • Home
  • Blogs
    • "Ask Coach" Video Series >
      • Why don't we run 7 days a week?
      • Running day before races?
      • Eating before races
      • Warming up for races
      • Running Shoes
      • Eating between Races
    • Giving Back Blog
    • WAR Report
  • Registration/Gear Orders
    • Warrior Youth Running
  • Warriors Youth XC & Track
    • Warriors Youth Home
    • High School Conditioning
    • Warriors Success Stories
    • Warrior Youth Running Schedule
    • Youth Request Information
    • Team Files
  • Training
    • Training Plans >
      • Track 2023 Training Dog
      • Track 2023 Training Monkey
      • Track 2023 Training Rabbit
      • Track 2023 Training Jaguar
      • Track 2023 Training Eagle
    • Nutrition
    • Workouts
    • Warrior Youth Training Series
    • Abs & Core Routines
    • Warm-up and Drills
    • Injury Prevention & Treatment
    • Tools and Links
  • Contact Us
  • Our Partners
    • Support Our Partners