Half Marathon 12-Week Running Plan - Beginner.xlsx

	A	B	C	D	E	F	G	H	I	J	L	M	N
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5		Half Marathon Training Plan - Beginner									ALL PLANS AVAILABLE FOR FREE AT WWW.FREERUNNINGPLANS.COM
6		Week:	Mon	Tue	Wed	Thu	Fri	Sat	Sun	MPW:	Current Estimated Fitness or 5k Time	0:25:00	<--- INPUT YOUR CURRENT 5K TIME HERE
7		1	2	3	OFF	2	3	4	OFF	14	HM Equivalent	1:55:00
8		2	3	4	OFF	2	3	5	OFF	17	10k TT (Input after Week 7 TT)	0:50:00	<--- Input 10k Time Trial Result here after Week 7
9		3	3	4	OFF	2	3	6	OFF	18	HM Equivalent	1:50:19
10		4	4	5	OFF	3	4	7	OFF	23	Ensure you input times above in h:mm:ss format. For Example: A 25 minute 5k would be 0:25:00.
11		5	4	5	OFF	3	4	7	OFF	23
12		6	4	5	OFF	4	5	8	OFF	26
13		7	5	6	OFF	4	3	10k TT	OFF	25	Highest Priority Runs	Days Running:
14		8	5	6	OFF	3	5	10	OFF	26	Saturday	1
15		9	4	7	OFF	3	3	10	OFF	24	Tuesday + Above	2
16		10	4	8	OFF	5	3	12	OFF	27	Thursday + Above	3
17		11	5	7	OFF	3	6	9	OFF	27	Friday + Above	4
18		12	4	5	OFF	3	Opt. 2-3	Race - HM	OFF	27	Monday + Above	5
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20			Easy Runs: Complete the miles prescribed at conversation pace.								Goals:
21			Hill Sprints after Run: 4x15s (W6), 4x20s (W8), 6x15s (W10)									A: (Best Case)
22			Strides following run. Begin with 4, build up to 6-8									B: (Great Outcome)
23			Workout Days (Reference the chart below): 0.75 mile - 1.5 mile warmup and cooldown									C: (Very Attainable)
24			Race Efforts: Ensure you complete a 1 mile WU and 1 mile cooldown								Please email your thoughts on the plan and submit your final time!
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26		Workout by Week:							Rep Pace:
27		4a	3x1 Mile with 90s recovery						08:27
28		5a	25 minute tempo Run						09:10
29		5b	6x400m with 2 mins recovery						01:48
30		6a	4x1 Mile with 90s recovery						08:27
31		6b	8x400m with 2 mins recovery						01:48
32		7a	6x800m with 3 mins recovery						04:07
33		7b	10k Time Trial: Input 10k TT Result after Race (Cell M8)
34		8a	30 minute tempo run						08:48	These Times will be based off your 10k time trial. Please ensure you update cell M8 with your time trial result
35		8b	8x800 with 3 mins recovery						03:57
36		9a	2x2 mile with 5 mins recovery, then 1 mile						08:03
37		9b	Last 6 miles of Long Run at HM pace						08:25
38		10a	6x1 mile with 2 minutes recovery						08:06
39		11a	35 minute tempo run						08:48
40		11b	10x800m with 3 mins recovery						03:57
41		12a	10x400m with 90s recovery						02:05
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