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Beginner: 11 Weeks Marathon Training For: Monday Tuesday Wednesday Thursda y Friday Saturday Sunday Week 1

This 11-week training plan outlines a gradual increase in weekly long run distances for a beginner training for a half marathon. The plan starts with 1-mile runs and walks and increases the distances each week, with the long run reaching 12-13 miles in the final week before the race. Recovery runs are shorter than long runs, and rest days are included each weekend to allow the body to recover between weekly sessions. The plan provides structure and progression to prepare a beginner for completing a half marathon distance over the course of 11 weeks.

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80 views

Beginner: 11 Weeks Marathon Training For: Monday Tuesday Wednesday Thursda y Friday Saturday Sunday Week 1

This 11-week training plan outlines a gradual increase in weekly long run distances for a beginner training for a half marathon. The plan starts with 1-mile runs and walks and increases the distances each week, with the long run reaching 12-13 miles in the final week before the race. Recovery runs are shorter than long runs, and rest days are included each weekend to allow the body to recover between weekly sessions. The plan provides structure and progression to prepare a beginner for completing a half marathon distance over the course of 11 weeks.

Uploaded by

api-27172293
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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11 weeks away + 1 week for tapering

11 weeks ½ marathon training for BEGINNER:

Monday Tuesday Wednesday Thursda Friday Saturday Sunday


y
Week 1 1 mile 1 mile 1 mile run 1 mile 1 mile 1 mile Day off
run walk walk run run and 1
mile
walk

Week 2 1.5 mile 1.5 mile 1.5 mile run 1.5 mile 2 mile Day off 3 mile
run walk walk run run

Week 3 2 mile 1 mile 2 mile run 1 mile run 3 mile Day off 4 mile
run run and and 1 run run
1 mile mile walk
walk

Week 4 3 mile 2 mile 3 mile run 2 mile run 3 mile Day off 5 mile
run run run run

Week 5 3 mile 2 mile 3 mile run 2 mile run 4 mile Day off 6 mile
run run 1 and 1 run run
and mile mile walk
walk

Week 6 3 mile 3 mile 3 mile run 3 mile run 3 mile 7 mile Day off
run run run run

Week 7 4 mile 3 mile 4 mile run 3 mile run 4 mile 8 mile Day off
run run run run

Week 8 5 mile 3 mile 4 mile run 3 mile run 3 mile 9 mile Day off
run run run run

Week 9 5-6 mile 3-4 mile 4-5 mile run 3-4 mile 3 mile 10 mile Day off
run run run run run

Week10 6 mile 4 mile 5 mile run 4 mile run 3 mile 11 mile Day off
run run run run

Week11 7 mile 4 mile 5 mile run 4 mile run 3 mile 12-13 Day off
run run run mile run

Week 12: leading up to race day run easy approx 3 mile per day Monday through Friday,
Saturday Day off, Race Day Sunday!

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