Novice 12-Week Half Marathon Training Plan Exclusively for the Oakland Marathon March 28, 2010 The goal is to FINISH

 

WEEK 1 January 4 - 10 MONDAY                               REST TUESDAY                              Walk/Run 10 minutes WEDNESDAY                       Group starts training at Piedmont Track with evening workout at 6:30 PM THURSDAY                          Walk/Run 20 minutes FRIDAY                                  Rest or cross train SATURDAY                           10 - 30 minutes run/walk SUNDAY                                60 minutes run/walk                           WEEK 2 January 11 - 17 MONDAY                               REST TUESDAY                              Walk/Run 30 minutes WEDNESDAY                       Introduction to Strength/Core Training – 60 minutes THURSDAY                          REST FRIDAY                                  Rest or cross train SATURDAY                           10 – 30 minutes run/walk SUNDAY                                70 minutes run/walk Week 3 January 18 - 24 MONDAY                               REST TUESDAY                              Walk/Run 30 minutes WEDNESDAY                       Track Workout = Warm up then timed mile, 4 minutes rest, timed mile, cool down, stretching THURSDAY                          REST FRIDAY                                  Rest or cross train SATURDAY                           10 – 30 minutes run/walk SUNDAY                                80 minutes run/walk WEEK 4 January 25 - 31 MONDAY                               REST TUESDAY                              Walk/Run 30 minutes WEDNESDAY                       Track Workout = Warm up then repeat 2 Hard laps, 2 min rest. 45 min workout, 15 min stretching  THURSDAY                                Walk/Run 30 minutes FRIDAY                                  Rest or cross train SATURDAY                           30 minutes run/walk SUNDAY                                90 minutes run/walk WEEK 5 February 1 - 7 MONDAY                               REST TUESDAY                              Walk/Run 30 minutes WEDNESDAY                       Track Workout = Warm up then repeat 3 Hard laps, 3 minutes rest. 45 min movement, 15 min stretching  THURSDAY                          Walk/Run 30 minutes FRIDAY                                  Rest or cross train SATURDAY                           30 minutes run/walk SUNDAY                                100 minutes run/walk WEEK 6 – February 8 - 14 MONDAY                               REST or cross train TUESDAY                              Walk/Run 30 minutes WEDNESDAY                       Boot camp! THURSDAY                          Walk/Run 30 minutes FRIDAY                                  Rest or cross train SATURDAY                           REST or 30 – 60 minutes walk SUNDAY                                120 minutes run/walk WEEK 7 February 15 - 21 MONDAY                               REST or cross train TUESDAY                              Walk/Run 30 minutes WEDNESDAY                       Track Workout = Warm up then repeat 3 Hard laps, 3 minutes rest. 45 min movement, 15 min stretching THURSDAY                          Walk/Run 30 minutes FRIDAY                                  Rest or cross train SATURDAY                           REST or 30 – 60 minutes walk SUNDAY                                2 hours 20 minutes run/walk WEEK 8 February 22 - 28 MONDAY                               REST or cross train TUESDAY                              Walk/Run 30 minutes WEDNESDAY                       Track Workout = Warm up then repeat 3 Hard laps, 3 minutes rest. 45 min movement, 15 min stretching THURSDAY                          Walk/Run 30 minutes FRIDAY                                  Rest or cross train SATURDAY                           REST or 30 – 60 minutes walk SUNDAY                                2 hours, 40 minutes run/walk WEEK 9 March 1 - 7 MONDAY                               REST or cross train TUESDAY                              Walk/Run 30 minutes WEDNESDAY                       Track Workout = Warm up then timed mile, 4 minutes rest, timed mile, cool down, stretching THURSDAY                          Walk/Run 30 minutes FRIDAY                                  Rest or cross train SATURDAY                           REST or 30 – 60 minutes walk SUNDAY                                Practice 13 miles on the actual course. Brunch after at Lakeside Chalet, Lake Merritt WEEK 10 – March 8 - 14 MONDAY                               REST or cross train TUESDAY                              Walk/Run 30 minutes WEDNESDAY                       Track Workout = Warm up then repeat 3 Hard laps, 3 minutes rest. 45 min movement, 15 min stretching THURSDAY                          Walk/Run 30 minutes FRIDAY                                  Rest or cross train SATURDAY                           REST or 30 – 60 minutes walk SUNDAY                                3 hours 20 minutes run/walk  WEEK 11 March 15 - 21 MONDAY                               REST or cross train TUESDAY                              Walk/Run 30 minutes WEDNESDAY                       Track Workout = Warm up then repeat 3 Hard laps, 3 minutes rest. 45 min movement, 15 min stretching THURSDAY                          Walk/Run 30 minutes FRIDAY                                  Rest or cross train SATURDAY                           Rest SUNDAY                                3 hours run/walk  WEEK 12  March 22 - 28 MONDAY                               REST or cross train  TUESDAY                              Walk/Run 30 minutes WEDNESDAY                       Timed Track workout Walk/Run continuously for 45 minutes THURSDAY                          Walk/Run 20 minutes FRIDAY                                  Walk/Run 10 minutes SATURDAY                           REST SUNDAY                                Run/Walk like the Wind! CONGRATULATIONS! Details Saturday/Sunday Reversal Most weeks you may reverse Saturday/Sunday workouts depending on your personal schedule. Track workouts may be different than listed to accommodate the needs of the group *Max means the maximum number of minutes you should be working out.  **Cross-Training refers to other kinds of exercise. This could be biking, hiking, swimming, yoga, gym workouts, etc. One of the benefits of cross training is that it uses different muscle groups and provides a change of “pace”.  ***Maximum Effort refers to your personal maximum level of effort. You should be going “all-out” for the time described. This means moving as hard as you can while allowing yourself to finish the duration of time described. The purpose is to strengthen your muscles and increase your ability to run fast.  Stretching Always allow time for stretching after you run or walk. Refer to http://gowowteam.com  for examples