1. 12k Training Program Beginners
2. 10k Training Plan
3. 12k Training Plan 10 Weeks

Port Townsend Rhody RunThis is your 12K training programBeginning Runners – You are predominantly a walker and occasional walk/jogger.Your expectation to complete the Rhody course is over 2 hours (I will be watching and timing you).You will be considered as de-conditioned. 12K training schedule is 5 days/week for 8 weeks.Ad My ebook: Intermediate Runners – You are predominantly a jogger who may fluctuate between walking and jogging. Expected completion time for the Rhody course is 1hr.

20mins to 2 hours. (I will be watching and timing you too).You already keep yourself to some form of fitness level independently or through gym workouts and/or classes. Your workout schedule will be more intense than a beginner and your body will need more recuperation time.Your training schedule is 4 days per week for 6 weeks.Advanced Runners – You are predominantly a runner that may fluctuate between jogging and running finding it unnecessary to walk any section of the Rhody course. Expected completion time for the Rhody course is less than 1hr.

Before starting any training for running the 13.1-mile half marathon distance, whether it’s in an organized race or on your own, you should be regularly running approximately 10 to 15 miles per week.If you’re a beginning runner, it’s always a good idea to consult your doctor before starting anything as strenuous as training for a half marathon, especially if you’re over age 35 or 40. With that in mind, below is the training schedule that the publisher of this site has followed in past races, one that’s worked out well.It’s based on a simple philosophy — using the mid-week runs for conditioning and feeling out your proper pace, and using the once-per-week long runs to get you mentally prepared for running 13.1 miles. I started running at the age of 65 and have run a 5k and a 10k race. I regularly run about 3 times a weeks on a 3 mile cross country course. I am now 70 and decided to try a 1/2 marathon and chose the 12 week training program. After a little tweaking here and there I completed my first 1/2 marathon distance on flat pavement in 2 hours 13 minutes.

Thanks for your program! I am now signed up for an official 1/2 marathon in 3 weeks and am pushing to get close to the 2 hour mark. William Stankiewicz January 19, 2019, 11:54 am.

12k Training Program Beginners

Hi Sheryn!That’s actually a great question. I’m not that familiar with Crossfit myself — friends of mine have done it and continue to do it, and they swear by it — and they still run, so I’m hard pressed to come up with a reason why you can’t do both. (Except for time commitments, perhaps.) Training for your first half marathon, especially if you’re not an experienced runner, requires a fairly significant time commitment — not as much as for a full marathon, but still there’s time you need to set aside for training and especially for long runs. Is that the major obstacle for you?-Terrell. Ice June 4, 2018, 4:18 am. It seems like you would be better off spreading those workouts out during the week–you are pretty heavy on strength early and running later in the week.

I follow a different training plan than this one (was just looking up more information on tapering) and have run a few half marathons before and one full one. I run T, Th and Sa, do yoga for flexibility on M, strength on W and cross train on Su (usually biking). I am 51 and know that for my body running more than one day in a row is harder than it used to be, so I spread the running out. That gives my muscles and joints time to recover before the next run.

Even if you are younger you might consider the same idea. You can certainly be ready to finish a half with three days of running a week as long as they are well planned out. Good luck–the half is a wonderful distance!. Cindy January 13, 2019, 5:00 pm. Hi!I have ran a half before and I am hoping to run another this coming March. The race is still about 15 weeks away but I have been repeating the beginning of weeks this plan and will continue to do so until the time lines up and I will follow it until the race. Unfortunately, I have to have oral surgery on the week that is 12 weeks out from the race (so week 1 of the plan) and I will not be able to exercise for 1-2 weeks.

Does anyone have any tips on things that I can do to the weeks leading up to my surgery so that I do not completely lose my fitness for those 1-2 weeks? Any advice is appreciated!. Melissa October 23, 2017, 1:59 pm. Just try and extend your running by 1/2 mile every week, don’t over train, running 3 to 4 days a week is all you need. One day you can make it a short 1-2 mile run but try to push a little harder, one day go for longer but easier, and it’s ok to walk, just get endurance up. If you make it fun and have friends to run with it is so much easier. Don’t worry about speed, you can work on that once you get your endurance up.

Some days you will feel miserable and it’s gonna feel hard, but then the next day you feel great. So don’t give up. The first mile or two is always the hardest with even the best of runners. Once you get warmed up it gets easier. Sonja August 16, 2017, 2:40 pm. Hey all, my wife and I want to run a half-marathon in the second week of October.

A brief history, I am 27 and I have run a half before, but that was 2 years ago. My training has been off since then, and I have really packed on the newlywed weight. My wife is 25, and doesn’t have any prior running experience at all. Do you think it is an unobtainable goal? I think it is realistic, but I worry about her more then myself, and I don’t want her to get injured. Any advice would be appreciated!. Rita April 17, 2017, 2:34 pm.

I am currently considering doing a half marathon. I do quite a bit of running and have for quite some time. I have mostly done 5&10k races. My current running consists of an average of above 110 miles per month usually spread between 20-22 runs. My long runs have capped out at around 10 miles I do train more on the treadmill than I do on the road as my runs are all very early morning and I do not like running in the dark. How would you modify this plan based on what I a current,y running. Ken February 7, 2017, 4:46 pm.

I have signed up for my 1st half marathon in 12 weeks. I currently a few times a week-and have been running short distances-3 or 4 miles during the week and longer distances-up to 6 miles right now- on the weekend. My question is that I am also doing strength training alternating days with my running and I don’t want to stop that training but I know my schedule will not allow for me to run 3-4 times during the week and a long run on the weekends PLUS my other workouts. Any suggestions how I can incorporate all of it while still getting in my rest days? 🙂Thanks!Cheryl. Jennifer June 1, 2016, 8:14 pm.

Hi Cheryl,I have trained for and run a number of races, including halfs. In my experience, you can run as little as three times a week plus strength training and still run a good race. The key is quality over quantity. One run should be an “interval run” where your pace increases for a short amount of time and then returns to a comfortable recovery pace – repeat 6-8 times within that run. Interval runs are short – time and distance.

One run should be a “hill run” where you are essentially doing intervals, but up a hill instead. Again, these runs are short and sweet. Hill runs can/should be done every other week, so alternate the hill run with a “tempo run”.

This is a short distance done a touch faster than race pace. You can do a 5 mile run, for example, and attempt to run 3 miles of that at a hard pace. And lastly, one run should be a long run – you can’t learn to run 13 miles without running 13 miles. Long runs are done at a comfortable pace, don’t try and do your long runs at the same pace you hope to race at. The rest of the week, you can do your strength training, some cross training, and of course resting. If you do additional runs in the week they should be regular runs at a comfortable pace, otherwise known as easy runs.

Try not to do a hill day and interval day back to back – allow for any type of day or two in between to allow your body to recover properly. I like to do Tuesdays as intervals, Fridays as hills/tempo, and Sundays as long runs when I’m training.Kind of a long reply, sorry. Just wanted to share based on my own experience. Happy training!!. June 5, 2016, 7:43 pm. Carla- I went from being a walker to a runner in only a few months. I didn’t use any set plans, instead, I just set out to jog as much as I could and walked when I couldn’t.

Pretty soon, I could jog half a mile before having to take a walking break. Then that went up to running a full mile without walking. Once I hit that one mile mark for maybe 3 runs, it seemed like I got into the zone and I could jog for an hour at a 13 minute mile pace. So just get out there and jog, enjoy an easy, steady pace, and you’ll be motivated to get out there more often.

February 14, 2016, 8:25 am. I just started running a year ago and had a similar issue. I played college sports and always considered running a punishment haha and would run occasionally just for weight loss. When I ran my first 5k last year after being guilted into it by a friend, I decided I definitely wanted to improve my times! Getting beat by old men and 6 year olds got to me. I ran at a 10 minute pace for the better part of a year before I got somewhat serious about it. Over the last year I am now at a 7:30 pace, which isn’t bad for a 6’5, 230 ex college o-lineman in my opinion.

One thing I would definitely look into is interval training. There’s a million different approaches to interval training, but here is what worked best for me on a treadmill: Start a a good walking pace for.05 miles, then jump up to your regular jogging pace for.2 miles (so each interval is a quarter mile) Each quarter mile, bump up the jogging/running pace. Set a goal of x number of intervals and increase the speed incrementally. So for example start at 5.2mph (11.5 pace) for the first interval, then increase.2mph each interval. So say you want to do a mile and a half workout. You would do the following:.05 miles at 3.0mph –.20 at 5.2,.05 at 3 –.20 at 5.4,.05 at 3 –.20 at 5.6,.05 at 3 –.20 at 5.8,.05 at 3 –.20 at 6mph,.05 at 3 –.20 at 6.2 mph.The key is, your pace will never get faster if you keep running at the same pace.

You may build endurance at that pace and be able to keep it for longer distances, but your pace wont get any faster. You have to learn how to push yourself faster, but this way your are teaching your body (legs, lungs, heart) to deal with the additional stress in smaller increments.

I would mix this in once a week and after a few weeks, you should find yourself at a faster pace naturally.I would definitely recommend you start slowly running outside. Some people love the comfort of the treadmill, but the reality is running outside provides a few obstacles you wont see on a treadmill. Hills, cold weather, hot weather etc.

Also, when you run in races you need to be able to set your pace. Treadmills don’t let your body intuitively learn how fast you are running. Additionally, for myself anyway an 8 minute pace (my normal jogging speed) feels a lot faster on a treadmill than on the road. But this could be psychological. I;d be interested why you cant run outdoors???You might try knocking out a 5k and a 10k before a 1/2 also. Here we have a 4k, 5k and 4 miler series before the 5k, 10k, 10 miler that build up to the 1/2 or full.

I find its good to go through the races incrementally to determine what pace you can really handle when you get to longer distances. You might find there is no need, or it may be too difficult to go faster than 11min/mile over the course of 13 miles.Best of luck to you!. Nick Neipert January 3, 2015, 7:30 pm. I recently decided I’d like to get into shape and live a healthier lifestyle. I’m 5’5 and currently 158 lbs(my BMI is 26.3 = overweight).

My goal for this year is train for the GA half-marathon which is 10 weeks from this Sunday (January 4th). I recently started enjoying running on the treadmill, but find it kind of hard to focus while running outside. I was wondering if anyone had any workouts/training schedules. Also, any suggestions/ideas or any sort of help would be appreciated!!!.

Kathy December 21, 2014, 9:45 am. Hey Tate,Other than two or three proper sets of shoes, and clothing appropriate for the weather conditions in your area, you really don’t need any special gear. In reality, all you need is to start a training plan, g-r-a-d-u-a-l-l-y ramp up your mileage, log several good months of long slow miles, and then enter a race. If you have some specific time related goals in mind, run a few 5K or 10K races, and then use some of the race pace calculators to determine how close you are to hitting your goal time.

10k Training Plan

Di Lun October 23, 2014, 2:03 pm. To add to Dale’s comment You will need SOCKS! And I am not referring to the hanes, fruit of the loom, regular-everyday cotton brand. I am a newbie to distance running and I have learned the importance of wearing the correct socks as my mileage increases. You can always find clothing deeply discounted online and sometimes in the store but I would strongly suggest investing in a good pair of running shoes and socks.

Your feet will thank you later. Windows xp ultra lite ita. Plus you can get roughly 300 miles out of pair of shoes.

Tate October 10, 2014, 12:11 pm. Hello Heather,My wife, a recreational runner for most of her life is also a certified yoga instructor. At times she’s deeper into her running than her yoga, and vice-versa; over the years she’s found that the two, while on the surface are seemingly compatible, in reality “not so much” is a better way of describing it. Long story short, she needs to back off on one to excel in the other.As an aside, earlier this year she ramped down on her yoga and started upping her mileage to the 25-35 mile per week range (with no specific goal in mind), and two weeks ago (she was 56 at the time) the two of us ran our first half marathon; she crossed the finish line in a very impressive 1:49.

While I have no doubt her strength and flexibility from her yoga was a great asset during the race, it was the miles she’s logged over the last six months which allowed her to maintain such a fast pace. Shay September 11, 2014, 2:17 pm. I used this training program in 2012 for my first 1/2 marathon.

I was pretty sedentary before starting but set an aggressive goal to finish the race in under 2 hrs. I finished the race in 1:59:30!!! It was close but I hit my goal. I have run a few 10 and 15Ks since then but haven’t stayed as active so I am starting from scratch using this plan again. 2 weeks in and I am down 6lbs and getting my pace back.I would love to build in some CT to keep my core strong but just following this plan will get you to the finish line. Best of luck runners – B-rad.

Angie August 29, 2014, 11:06 am. In response to Mike and Julie: I completed my first half marathon last year using a training schedule very similar to this one (which I am using this year) I had completed several 5K’s in a similar time frame that you mention (46mins) but was scared to attempt a half. I finished in 3:02 with the cutoff time of 4:00. I would check the cut off time and train according to that. I didn’t train for speed but endurance.

You’ll find that the adrenaline of the race will push you faster than you thought. Just be careful to be aware of your time and not exhuast yourself early on in the miles.

The one recommendation I would give is to include hills in your training daily, this will prepare you for hills on the course and increase your endurance abilities. Good luck!. Melanie July 31, 2014, 5:09 pm. Michael,I would suggest training by your heart rate to avoid injuries and to build a good base. The method I am referring to is called Maffetone. The Maffetone method uses the 180 rule which is 180 minus your age is you optimal training heart rate. Do not exceed this heart rate when you first start training and slowly build in the miles.

I am 39 so I keep my heart rate around 140 when I jog. It may seem slow at first but you eventually build a strong base. I got down to 8:00 pace while keeping my heart rate at 140.

Takes time start slow and it is ok to walk when you start a run and end a run. susan ryde December 2, 2014, 12:30 pm. I’m 56 (will be 57 when I compete next spring). I am a walker/jogger, but have never considered myself a runner so this is going to be difficult for me.

I’ve never done anything like this but have wanted to every year I see the racers run by our B&B. How was your first? Did you walk any or is is strictly a run?

12k Training Plan 10 Weeks

You say Hokas are the best? Have simple Nike running shoes – advice there? I’m going to follow the plan of starting slowly and adding distance each week to my runs – I do have 10 months to work up to this! Any other advice, especially at my age? Thanks!. July 10, 2014, 4:45 pm.