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  • RFL - Half Marathon 12w Beginner Training Plan

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    Hanna-Ingrid Miklós
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    This 12-week training plan provides a beginner schedule to prepare for a half marathon. The plan starts with walks and short runs, increasing in duration each week, and includes rest days. It emphasizes recovery between runs, stretching, strength exercises, and maintaining a healthy diet and sleep schedule to support training goals. The plan builds up to a 90-minute long run in week 6 and 75-minute run in week 5 as runners work towards completing a half marathon distance of 13.1 miles.

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    marathon

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    RFL_Half Marathon 12w Beginner Training Plan

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    This 12-week training plan provides a beginner schedule to prepare for a half marathon. The plan starts with walks and short runs, increasing in duration each week, and includes rest days. It emphasizes recovery between runs, stretching, strength exercises, and maintaining a healthy diet and sleep schedule to support training goals. The plan builds up to a 90-minute long run in week 6 and 75-minute run in week 5 as runners work towards completing a half marathon distance of 13.1 miles.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    73 views2 pages

    RFL - Half Marathon 12w Beginner Training Plan

    Uploaded by

    Hanna-Ingrid Miklós
    This 12-week training plan provides a beginner schedule to prepare for a half marathon. The plan starts with walks and short runs, increasing in duration each week, and includes rest days. It emphasizes recovery between runs, stretching, strength exercises, and maintaining a healthy diet and sleep schedule to support training goals. The plan builds up to a 90-minute long run in week 6 and 75-minute run in week 5 as runners work towards completing a half marathon distance of 13.1 miles.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    YOUR 12-WEEK RACE FOR LIFE

    HALF MARATHON BEGINNER


    TRAINING PLAN
    Training plan
    created by

    MON TUE WED THUR FRI SAT SUN


    WEEK 1 Download our Fit in 5 Recovery run/walk Rest Recovery run/walk Rest Rest Long run/walk
    The goal for this week is to set workout and Stretching • 18–20 min total If you haven’t already, set • 18–20 min total Check out our Fit in 5 Consider a Pilates or • 30 min total
    a good routine. Ring fence the Guide online to help support • Aim for 3 min easy run/3 up your online fundraising • Aim for 3 min easy run/ workout online for strength Yoga class. • Aim for 5 min run/
    training time in your diary and this training plan and smash min easy walk and alternate page as soon as possible. 3 min easy walk and and conditioning exercises 5 min brisk walk
    decide when is best to train. your half marathon in It’s the easiest way to alternate and aim to complete this at
    12 weeks! get sponsorship. least once week.

    WEEK 2 Rest Recovery run/walk Rest Hilly Route run/walk Rest Rest Long run/walk
    Share your goal with family Consider a Pilates or • 20 min total Share your training photos • 30 min total To find out more about what Try to find time for Fit in 5. • 45 min total
    and friends and see if you can Yoga class. • Aim for 3 min easy run/3 using the selfie stickers • Aim for 3 min easy run/ to expect on the day, visit A strong core will really help • Aim for 5 min run/
    find others who may want to min easy walk and alternate from your pack and use 3 min easy walk and raceforlife.org/ontheday towards the end of your 5 min brisk walk
    train with you. #RaceforLife alternate half marathon.

    WEEK 3 Rest Run/walk Rest Hilly Route run/walk Rest Rest Long run/walk
    You might start to notice Consider a Pilates or • 30 min total Aim for 8 hours sleep. Not • 30 min total Ban smart phones and Consider a Pilates or • 60 min total
    fatigue building. Make sure Yoga class. • 5 min easy run/ possible? Try to get an extra • 5 min easy pace run/ tablets from the bedroom Yoga class. • Aim for 10 min easy run/
    you stretch after each run 5 min easy walk x 3 15–30 min more than normal 5 min brisk walk x 3 and avoid caffeine or alcohol 5 min walk and keep
    and focus as hard on your Get into the routine of every night this week. late at night. These will raise repeating
    recovery as you do training. stretching after your run to your heart rate, causing you to
    help ease the stiffness sleep less soundly.
    you’ll feel tomorrow.
    WEEK 4 Rest Run/walk Rest Hilly Route Rest Rest Long run/walk
    If you’re demotivated, use Remember to plan Fit in 5 • 30 min total Got a unique skill? Ask for • 40 min total Like our Facebook page at Consider a Pilates or Yoga • 60 min total
    your Season Pass for a local into your weekly routine. Even • 10 min brisk walk/ donations in exchange for • Try 5 min run/5 min brisk facebook.com/raceforlife class and bring some friends • Aim for 10 min easy run/
    Race for Life event! It’s funny just 45 sec of each exercise 10 min easy run hair cutting, bicycle repairs or walk alternating and and follow @raceforlife on along to keep you company. 5 min walk and keep
    what a race the next day a couple of times a week will • 5 brisk walk/ whatever your skill might be. including the hills Twitter and Instagram repeating
    can do to reinvigorate your make the difference! 5 easy pace run
    motivation.

    WEEK 5 Rest Run/walk Rest Hilly Route Rest Rest Long run/walk
    Make this week about healthy Consider a Pilates or • 30 min total Make sure you are getting a • 6–8 min run Don’t forget to stretch Consider a Pilates or • 75 min total
    eating! Enjoy a balanced Yoga class. • 15 min brisk walk/ good range of vitamin and • 2 min walk immediately after training Yoga class. • 10 min brisk walk/
    diet, full of fruit, vegetables 15 min easy run minerals to support your body • Repeat 4 times when your muscles 5 min easy run and keep
    and fibre. as it gets stronger. are still warm. Find our repeating
    Stretching Guide online.

    WEEK 6 Rest Run/walk Rest Mixed effort run Rest Rest Long run/walk
    You’re halfway! Take time to Consider a Pilates or • 40 min total • 30 min total Make sure you are checking You’ve been doing amazing. • 90 min total
    appreciate how far you’ve Yoga class. • 10 min brisk walk • 5 min brisk walk your emails. We’re sending Take a break and go do • 10 min easy run/
    come then see if you can push • 20 min easy run • 5 min easy run fundraising and training tips something fun today to relax! 5 min walk and keep
    yourself that little bit harder. • 10 min brisk walk • 5 min uncomfortable your way. repeating
    pace run
    • Repeat

    Registered charity in England and Wales (1089464), Scotland (SC041666) and Isle of Man (1103)
    YOUR 12-WEEK RACE FOR LIFE
    HALF MARATHON BEGINNER
    TRAINING PLAN
    Training plan
    created by

    MON TUE WED THUR FRI SAT SUN


    WEEK 7 Rest Progression run Rest Hilly Route Rest Rest Long run/walk
    Train with others when you Don’t let your Fit in 5 • 30 min total If you’re coming a long way • 40 min total Consider a Pilates or • 60 min total
    can (clubs, Run England exercises slide out of your • 10 min brisk walk to take part in Race for Life • 10 min brisk walk Yoga class. • 15 min easy run/
    groups) and schedule in routine. They’ll support your • 10 min easy run – be sure to book travel and • 20 min easy run 5 min brisk walk repeated.
    some 10k events to keep training and be a break from • 10 min uncomfortable accommodation for you and • 10 min brisk walk
    you motivated. just running. pace run. your supporters.

    WEEK 8 Rest Progression run Rest Run/walk Rest Easy run in the park Rest
    Focus on the cause. Stress Consider a Pilates or • 45 min total Take photos of your running • 25 min total If you have time this week, • 5 min brisk walk Visit cruk.org to find out more
    can build quickly if you do Yoga class. • 15 min brisk walk kit or fundraising activities • 5 min brisk walk try and get Fit in 5 in a couple • 5k route…try to run easy about the amazing work we
    not feel you are on top of • 15 easy pace run and share them online. Then • 15 min easy run of times and increase the whole distance are doing right now with the
    your fundraising. • 15 min uncomfortable remind people to donate via • 5 min brisk walk duration you spend on • 5 min brisk walk money you raise.
    pace run. your online fundraising page! each exercise.

    WEEK 9 Rest Run/walk Rest Progression run Rest Rest Long run/walk
    Consider looking into a Time to up your Fit in 5 • 40 min total Make sure you really are • 30 min total Boost your fundraising by • 105 min total
    massage this week. It will help workouts. Have a go at doing • 10 min brisk walk resting. Hours of walking • 10 min brisk walk hosting a girls’ night with • 10 min easy run/
    you recover and make these each exercise for longer • 10 min easy pace run round shops or climbing to • 10 min easy jog manicures, a classic film or 5 min brisk walk repeated
    last few weeks less painful! before taking a rest. Or go • 10 min uncomfortable the top of city landmarks is • 10 min uncomfortable dinner. Download a pack at
    through the set 4–5 times. pace run not resting! pace run raceforlife.org/fundraise
    • 10 min brisk run to get planning.

    WEEK 10 Rest Easy run Rest Mixed effort run Rest Rest Long run/walk
    This week sees your longest Consider a Pilates or Yoga 30 min easy pace run. Head Make sure you read all • 60 min total Finalise your choice of kit for Consider a Pilates or • 120 min total
    run before race day, so make class. There are loads of out early in the morning and essential information and are • 5 min brisk walk the day and make sure it is Yoga class. • 15 min easy run/
    sure you’re well fueled with different types but all will help avoid the heat of the day. The prepared for event day. • 5 min easy run well practiced in…new socks 5 min brisk walk repeated.
    your pre-race breakfast. with your muscle strength, exercise will have you feeling • 5 uncomfortable pace run on race morning are never a Practice race strategy and
    endurance and flexibility. great at work. • Complete that 15 min set good idea! nutrition on this run.
    4 times

    WEEK 11 Rest Easy run Rest Mixed effort run Rest Rest Long run/walk
    You are really close now, Consider a Pilates or 30 min easy pace run. Start You’ve been working hard! • 60 min total Make sure you’ve shared your Consider a Pilates or • 60 min total
    so look after your body. Eat Yoga class. your day with a jog in the Treat yourself to a special • 10 min uncomfortable pace online fundraising page! Yoga class. • 10–15 min easy run/
    healthily and always change peace and quiet of dawn ‘Well Done’ dinner (or get • 5–10 min brisk walk/ 5 min brisk walk
    into dry clothes after training. before the madness of work someone else to cook for easy jog recovery
    and life kicks in. you!)

    WEEK 12 Rest Easy run Rest Progression run Rest Rest & Stretch
    This week less is more. Your Consider a Pilates or 20 min easy pace run. When Take a deep breath. Yes you • 30 min total Chase those last minute Make sure you eat 3 good HALF
    focus should be on feeling Yoga class. we say easy, we really mean have done enough training. • 10 min brisk walk donations. Remind everyone meals today and get to MARATHON!
    fresh for the half marathon. EASY. You just need to keep Yes you are prepared. • 10 min easy jog you’re taking on a half bed early. Aim to complete by
    loose ready for the weekend. • 10 min steady run marathon in just 2 days! running 10–15 easy run/5
    brisk walk repeated to the
    end. Well Done and
    Good Luck!

    Registered charity in England and Wales (1089464), Scotland (SC041666) and Isle of Man (1103)

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