Beginners Training Plan Structure 12-16weeks Out From A Half or Full Marathon

Beginning a training plan 12-16 weeks out from a half or full marathon still allows for effective preparation, but it may involve more focused and intense training. Here's how the generic plan might look for a beginner who currently runs 3 times per week for up to 20 minutes and is able to run for 40 minutes on a long run. Weekly mileage will vary depending on the individual and event distance.

 

Phase 1: Base Building (2-4 Weeks)

• Goal: Establish a foundation of endurance.
• Focus: Gradually increase mileage at an easy pace.
• Key workouts: Start with shorter long runs and gradually increase distance.
• Weekly mileage: Build up to around 20 – 30km per week, increasing by 10-15% each week.
• Cross-training: Incorporate cross-training activities for overall fitness and injury prevention.
• Get into the habit of prehabilitation, mobilising the body to prepare for and post running.

 

Phase 2: Strength and Speed Development (4 Weeks)

• Goal: Improve endurance, strength, and speed.
• Focus: Introduce speed workouts and hill training.
• Key workouts: Tempo runs, intervals, hill repeats.
• Long runs: Continue to slowly increase distance.
• Weekly mileage: Continue to increase, reaching around 32 – 40km per week.
• Introduce and maintain good warm up and cool down routines, before and after workouts.

 

Phase 3: Peak Training (4 – 6 Weeks)

• Goal: Reach peak fitness and sharpen race-specific skills.
• Focus: Fine-tune race pace, increase intensity.
• Key workouts: Race pace runs, longer intervals at goal race pace, longer tempo runs.
• Long runs: Include several long runs at or slightly below race distance.
• Weekly mileage: Peak around 40 – 50km per week, with cutback weeks for recovery.
• Use the longer runs to practise your race day gear, nutrition and hydration strategies.

 

Phase 4: Taper and Race (2 Weeks)

• Goal: Rest, recover, and prepare for the race.
• Focus: Maintain fitness while allowing for full recovery.
• Key activities: Shorter, easier runs to maintain fitness without inducing fatigue.
• Taper: Gradually decrease training load: mileage and intensity leading up to the race by 30%
• Rest: Prioritise rest, hydration, and nutrition.
• Race day: Execute your race plan and enjoy the experience!

 

Starting the training plan 12-16 weeks out requires a slightly accelerated progression, but it still provides ample time to build the necessary endurance and speed for a successful half or full marathon.

Remember, this is a general guideline, and individual plans may vary based on factors like current fitness level, running experience, and personal goals. It's essential to listen to your body, adjust as needed.

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