#Note/Permanent #Health/Exercise/Running
This 12-week half marathon training plan is designed for a beginner runner, myself :-). The plan includes detailed weekly workouts, with specific distances and paces for each run.
>[!quote]
> "Go Hard Or Suffer The Rest Of Your Life" - Paul Chelimo
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Total |
| ---- | ------- | ------------ | ------------- | ---------------------------------- | --------------- | ----------------- | -------------------- | ---------- |
| 1 | Leg Day | 3 miles easy | Back & Biceps | 3 miles easy | Chest & Triceps | 4 miles long run | 3 miles easy | 13 miles |
| 2 | Leg Day | 3 miles easy | Back & Biceps | 3 miles with 6x30sec at tempo pace | Chest & Triceps | 5 miles long run | 3 miles easy | 14 miles |
| 3 | Leg Day | 4 miles easy | Back & Biceps | 3 miles with 8x30sec at tempo pace | Chest & Triceps | 6 miles long run | 3 miles easy | 16 miles |
| 4 | Leg Day | 4 miles easy | Back & Biceps | 3 miles with 6x1min at tempo pace | Chest & Triceps | 7 miles long run | 3 miles easy | 17 miles |
| 5 | Leg Day | 4 miles easy | Back & Biceps | 4 miles with 8x1min at tempo pace | Chest & Triceps | 8 miles long run | 3 miles easy | 19 miles |
| 6 | Leg Day | 5 miles easy | Back & Biceps | 4 miles with 6x90sec at tempo pace | Chest & Triceps | 9 miles long run | 4 miles easy | 22 miles |
| 7 | Leg Day | 5 miles easy | Back & Biceps | 4 miles with 4x2min at tempo pace | Chest & Triceps | 10 miles long run | 4 miles easy | 23 miles |
| 8 | Leg Day | 5 miles easy | Back & Biceps | 5 miles with 6x2min at tempo pace | Chest & Triceps | 11 miles long run | 4 miles easy | 25 miles |
| 9 | Leg Day | 6 miles easy | Back & Biceps | 5 miles with 8x90sec at tempo pace | Chest & Triceps | 12 miles long run | 4 miles easy | 27 miles |
| 10 | Leg Day | 6 miles easy | Back & Biceps | 5 miles with 6x3min at tempo pace | Chest & Triceps | 10 miles long run | 4 miles easy | 25 miles |
| 11 | Leg Day | 5 miles easy | Back & Biceps | 4 miles with 8x1min at 5k pace | Chest & Triceps | 8 miles long run | 3 miles easy | 20 miles |
| 12 | Leg Day | 4 miles easy | Back & Biceps | 3 miles easy | Chest & Triceps | Rest | Race Day! 13.1 miles | 20.1 miles |
This 12-week half marathon training plan combines running workouts with [[Strength Training Plan for Runners|strength training sessions]] for a comprehensive approach to race preparation. The plan gradually increases mileage and incorporates tempo runs and interval workouts to build endurance and speed.