12-Week Half Marathon Training Plan

Since March of 2015, I have run 1 full marathon and run 4 half marathons. Currently, I am training for 2 October 2017 half marathons. One is the Corning Wineglass Half in Corning, NY and the other is the Urban Bourbon Half in Louisville, KY. I am looking forward to both for different reasons and wanted to share my 12-week half marathon training plan that I have developed for myself.

Corning Wine Glass Half Marathon

This will be the first of the two races. This is a beautiful course that I have run the previous 2 years. I have my current half marathon PR on this course at about 2:10. I have every intention of breaking that with the half marathon training plan I have developed. This is also a race I will be running with my sister. I am really looking forward to it because it is her first half ever. So we get to share that experience together with the end goal of crossing the finish line, hand-in-hand.

Urban Bourbon Half Marathon

This race will be a real test of my fitness since I will be running it alone (well Brian is technically running it to; however, he is SUPER speedy). Plus, it is pretty hilly. If for whatever reason I don’t go sub-2 at Corning, I WILL BE GOING SUB-2 in Louisville. And if I do go sub-2 at Corning, I will push to break that new PR. The training in between the two races will be designed to recover, maintain and prepare. Nothing too crazy or strenuous.

Now, let me be clear, I do not train with a coach, but I do want to share with you, my half marathon training plan that I am following throughout this journey and how I will be incorporating key cross-training elements and stretching to ensure I have a safe training cycle.

Cross Training

For my cross-training, I use a number of different techniques to ensure my muscles stay loose and strong. One of the programs I use is Beachbody On Demand. I love following these programs throughout a training cycle because they force me to stretch, they keep me strong in all of my key muscle groups including my core, and they are quick and easy to do at home. All I need is 30 minutes a day and I usually do them right after my runs.

Not only do I like Beachbody On Demand but I also love Shakeology because of the way it makes me feel post-workout. I feel stronger, healthier, and fitter because it gives me all the key nutrients that I need including over 70 SuperFoods!

If you are considering signing up for either of these, I highly recommend signing up for a Challenge Pack because it will give you such a great introduction into the products but also set you on the path to reaching your goals and seeing that PR on race day!

I am running some of my fastest times right now because of these programs and products. If you are interested, let’s talk because I want to make sure you are selecting the right challenge pack for you and your needs!

My 12 Week Half Marathon Training Plan

Disclaimer: I designed this program based on a few training programs that I have tried in the past and have built it to work for me and my needs. I have also incorporated the Beachbody workouts that I wanted to and felt would work best for me at each point in training.

The following is a breakdown of my goal times for each of the different workout methods based on a projected finish time of just under 2 hours.

Easy Runs (EP): 9:26-10:27
Long Run (LR): 9:29-10:50
Tempo* (T): 8:31-8:50
Race Pace (RP): 9:05-9:10

The Plan

Week # Beachbody Program Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 21 Day Fix 3-5 miles EP; Total Body Cardio Fix Elliptical 3 miles; Upper Fix 1-2 miles tempo; Lower Fix 3-5 miles EP; Pilates Fix Cardio Fix 5 – 8 miles LR; Dirty 30 Yoga – Fix
Week 2 21 Day Fix 1-3 miles RP; Total Body Cardio Fix Elliptical 3 miles; Upper Fix 3-5 miles Fartlek, 6-8 x 30sec, 1-2 min recovery; Barre Legs 3-5 miles EP; Flat Abs Fix Cardio Fix 7-10 miles LR; Dirty 30 Yoga – Fix
Week 3 21 Day Fix 4-6 miles Fartlek (4-6 x 1min + 2min recovery); Total Body Cardio Fix & Pilates Fix Elliptical 4 miles; Upper Fix & Cardio Fix 2-3 miles RP; Lower Fix & 10-Minute Fix for Abs Rest or up to 5 miles EP: Total Body Cardio Fix & Pilates Fix Cardio Fix & Upper Fix 8-11 miles LR with 5 min SF; Dirty 30 & Pilates Fix Yoga – Fix
Week 4 Shift Shop 3-5 miles EP

Speed:25

Elliptical 3 miles

Strength:25

1-3 miles T

Speed:25

Rest or up to 5 miles EP

Strength: 25

SHIFT Core

 

Speed:25

5 – 8 miles LR

Strength: 25

SHIFT Core

SHIFT: Mobility
Week 5 Shift Shop 2-4 miles RP

Speed:35

Elliptical 4 miles

Strength:35

3-5 miles Fartlek, 6-7 x 1min 1-2 min recovery

Speed:35

Rest or up to 6 miles EP

Strength: 35

SHIFT Core

Rest/XT or 3-4 miles EP

Speed:35

10-12 miles LR, with 5-8min SF

Strength: 35

SHIFT Core

SHIFT: Mobility
Week 6 Shift Shop 3-5 miles EP

Speed:45

Elliptical 4 miles

Strength:45

3-4 miles RP

Speed:45

3-5 miles EP

Strength: 45

SHIFT Core

 Speed:45 6 – 8 miles LR

Strength: 45

SHIFT Core

SHIFT: Mobility
Week 7 21 Day Fix Extreme 4-5 miles Fartlek (8-10 x 30 sec., 1 min recovery); Plyo Fix Extreme Elliptical 4 miles; Upper Fix Extreme 2-4 miles T; Pilates Fix Extreme 3-6 miles EP; Lower Fix Extreme Cardio Fix Extreme 12-14mile LR, with last 1-3 miles RP; Dirty 30 Extreme Yoga – Fix Extreme
Week 8 21 Day Fix Extreme 3-5 miles RP; Plyo Fix Extreme Elliptical 5 miles; Upper Fix Extreme 4-6 miles Fartlek, 8-10 x 1min, 1-2 min recovery; Pilates Fix Extreme Rest or up to 5 miles EP; Lower Fix Extreme Cardio Fix Extreme 6-8 miles; Dirty 30 Extreme Yoga – Fix Extreme
Week 9 21 Day Fix Extreme 3-5 miles EP; Power Strength Extreme Elliptical 5 miles; 10 Min Hardcore 2-4 miles RP; Pilates Fix Extreme 3-5 miles EP; 10 Min Hardcore Cardio Fix Extreme 13-15 mile LR; ABC Extreme Yoga – Fix Extreme
Week 10 21 Day Fix 4-6 miles EP; Total Body Cardio Fix Elliptical 4 miles; Upper Fix 3-5 miles T; Lower Fix 3-5 miles EP; Pilates Fix Cardio Fix 10-12 miles LR, with last 2-4 miles RP; Dirty 30 Yoga – Fix
Week 11 21 Day Fix 3-5 miles EP; Total Body Cardio Fix Elliptical 4 miles; Upper Fix 4-5 miles Fartlek, 6-8 x 1min, 1-2 min recovery; Barre Legs Rest or up to 3 miles EP; Flat Abs Fix Cardio Fix 5 – 8 miles LR; Dirty 30 Yoga – Fix
Week 12 21 Day Fix 1-2 miles EP; Pilates Fix Elliptical 3 miles; Upper Fix 3-5 miles Fartlek, 3-5 x 1min, 2 min recovery; 10-Minute Fix for Abs Rest or up to 4 miles; Pilates Fix 20 minutes Slow; Upper Fix Shakeout; Pilates Fix CWG
Week 13 Yoga Retreat 1-3 miles EP; Core Elliptical 3 miles; Stretch 5 miles; Balance 3-5 miles EP; Flow Flow on the Go 7-10 miles LR; relax XT: Take 10: Am, PM, Abs
Week 14 Yoga Retreat 3-5 miles EP; Core Elliptical 4 miles; Stretch 4-5 miles Fartlek, 6-8 x 1min, 1-2 min recovery; Balance Rest or up to 3 miles EP; Flow Flow on the Go 5 – 8 miles LR; relax XT: Take 10: Am, PM, Abs
Week 15 Yoga Retreat 1-2 miles EP; Core Elliptical 3 miles; Stretch 3-5 miles Fartlek, 3-5 x 1min, 2 min recovery; Balance Rest or up to 4 miles; Flow 20 minutes Slow!; Flow on the Go UBHM XT: Take 10: Am, PM, Abs

Feel free to reach out to me if you have any questions! I would love to be able to help you hit that dream PR. If you are interested in joining my team and getting 1:1 coaching from me throughout your half marathon journey or just your overall health and fitness journey we need to connect!

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