Beginners Half Marathon Training: 12 Week Training Guide to Running a Half Marathon
- Mondays: Rest to prevent injury.
- Tuesdays and Thursdays: Warm up, then run at a moderate pace for the designated mileage.
- Wednesdays: Rest on rest days. On run days, after warming up, run at a comfortable pace for the designated mileage.
- Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy to moderate effort for 30 to 45 minutes. If you're feeling tired or sore, then rest.
- Saturdays: Run the designated mileage at an easy, conversational pace.
- Sundays: Recover on this day with easy runs to loosen up your muscles.
| Week | Mon | Tues | Wed | Thurs | Friday | Sat | Sun | Total Miles Run |
| 1 | Rest | 2 miles | Rest | 2.5 miles | Rest | 3 miles | 2 easy miles | 9.5 miles |
| 2 | Rest | 2 miles | Rest | 3 miles | CT or Rest | 4 miles | 2.5 easy miles | 11.5 miles |
| 3 | Rest | 2.5 miles | 2 miles | 3 miles | CT or Rest | 5 miles | 2 easy miles | 14.5 miles |
| 4 | Rest | 3 miles | Rest | 4 miles | CT or Rest | 6 miles | 3 easy miles | 16 miles |
| 5 | Rest | 3 miles | 3 miles | 3 miles | CT or Rest | 7 miles | 3 easy miles | 19 miles |
| 6 | Rest | 4 miles | 3 miles | 4 miles | CT or Rest | 8 miles | 3 easy miles | 22 miles |
| 7 | Rest | 4 miles | Rest | 4 miles | CT or Rest | 9 miles | 3 easy miles | 20 miles |
| 8 | Rest | 4 miles | 3 miles | 3 miles | CT or Rest | 10 miles | 3 easy miles | 23 miles |
| 9 | Rest | 5 miles | 3 miles | 4 miles | CT or Rest | 11 miles | Rest | 23 miles |
| 10 | 3 easy miles | 4 miles | Rest | 3 miles | CT or Rest | 12 miles | 3 easy miles | 25 miles |
| 11 | Rest | 4 miles | Rest | 3 miles | CT or Rest | 5 miles | 2.5 easy miles | 14.5 miles |
| 12 | Rest | 2 miles | 20 minutes | Rest | 20 minutes | Race Day! 13.1 miles | Rest | 15.1 miles + 40 minutes |
Source: Thinkstock
My Favorite Cardio Circuits!
Do this three times through at the fastest pace that you comfortably can! Push yourself to the max, for max results.
30 jumping jacks
50 high knees
10 squats
10 push ups
15 crunches
7 burpees
10 squats
15 crunches
15 push ups
15 crunches
30 jumping jacks
1 minute wall sit
50 high knees
5 push ups
This one is more of a pyramid type of circuit, not as intense, simply because of the decrease in cardio moves.
10 crunches
20 squats
30 lunges
40 toe touches (remember to keep back flat and core tight)
50 second wall sit
100 second (1 minute and 40 second) wall sit
50 second wall sit
40 toe touches
30 lunges
20 squats
10 crunches
I absolutely love this circuit! I found this on one of my favorite blogs Carrots 'N' Cake, and I have become an addict. 28 minutes. Full body. Killer workout. Can't ask for anything more...
8 minute warm-up
50 jump rope singles or 25 double unders
15 air squats
5 push-ups
15 bicycle crunches
Repeat this sequence as many times as you can in 8 minutes.
20 Minute WOD:
4 minutes of 10 Jumping Jacks & 10 Burpees
1 Minute Rest
4 minutes of 9 Push-ups & 9 Sit-ups
1 Minutes Rest
4 minutes of 7 Air Squats & 7 Kettle Bell Swings
1 Minute Rest
4 minutes of 6 Jump Squats & 6 Mountain Climbers
1 Minute Rest
**For each 4 minute interval, go from the first exercise, to the next, repeating as many times as you can in the 4 minutes allowed.
Cardio Circuit From Hell!
This cardio circuit I concocted one day while thinking of things to switch up my routine at the gym. Trust me, it will not disappoint. You'll thank me later.
Warm-up for 5 minutes (jump on a bike, elliptical, treadmill) anything to get the blood flowing.
Treadmill- Complete 1 mile at Level 6.1 (9:49 minute/mile)
StairMaster- Complete 5 minutes at Level 16
Head back to your friend, the treadmill!
Treadmill- Complete 1 mile at Level 6.6 (8:50 minute/mile)
You know what to do...
StairMaster- Complete 7 minutes at Level 18
Yup, that's right...
Treadmill- Complete 1 mile at Level 6.9 (8 minute/mile)
Almost done...
StairMaster- Complete 10 minutes at Level 20
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