Grace D. Plunk: First Half Marathon Training Plan Starts Next Week!

Training plan for your first half marathon! This is a run / walk plan is for someone who wants to complete a half marathon. It’s a 3 day a week program designed to get you to the finish line in about 16 weeks. Let’s go!

Want to run your first half marathon this year?

Have you been thinking about it for a while?

Not sure where to start or what training plan to use?

Hello! Let’s do this! I’ve received a ton of comments that your goal is to run your FIRST or fastest half marathon this year.

Well – I’m going to hook you up with a first time half marathon training plan! No more excuses – you have a plan.
Now pick a race that’s at least 16 weeks out and start training! (We’ll work on the fastest half another time – sorry speedsters!)

Want to join the training group?

1. Start now! February 18 is week 1!!

Train with other runners that share your goal! If you want to start now and train with us you can join in! I’ll send out emails with reminders and tips each week. And I’ll answer questions in the private Facebook group.

I wrote the training plan specifically for a few friends and family members that want to run their first half marathon. So we’ll be training together from now until the goal half marathon June 9th. You can run the race we’re doing or another one that weekend.

Train for your first Half Marathon now!

Subscribe now to get the 16 week half marathon training plan!

Training starts the week of Feb 18 and finished with a half marathon June 9 or 10.

2. If that timing doesn’t work for you – there will be another group starting in July.

Information about this half marathon training plan:

1. It’s Run / Walk
It is a walk run plan where you run for a set time and walk for a set time. You repeat those intervals the entire run.
It starts with two minutes of running and one minute of walking. The length of time you run increases as we go along.
‎Eventually you’ll get up to 4 minutes of running 1 minute of walking. It’s better to incorporate walking breaks from the start of your runs than to run until you are completely tired and then start walking. When you plan out walking breaks you end up going faster.
Use your watch, a timer or an app on your phone to set the run / walk intervals so you’re not watching the time. Even if you are running on a treadmill use some sort of tool for the running and walking sections.

2. Are you ready for a half marathon?
The plan is for someone currently working out or walking at least 30 minutes 3 times a week. If you are not doing that you might want to start with a couch to 5K program.

3. How many days a week do I run or workout?
The plan is only 3 runs a week. But you really must do every single workout. This is the minimum amount of running you should do to be ready for 13.1 miles.
You should do these runs on non-consecutive days. So give yourself at least one day of rest in between each.
There is a 5K and a 10K planned into the training. These are optional races. But they are good idea to help you get used to what it’s like to run a race from what you eat before to logistics to pre-race jitters.

4. I already do underwater tennis 5 days a week…. can I do this too?
If you already have a strength training or cross training routine that you do consistently you can incorporate that into two or three of the other days of the week.
Ideally any other workouts you do would be non-impact and compliment your running routine. You could take a walk and do some stretching, strength train or take a yoga class.
But since this is your first half-marathon it’s important to remember that you have to listen to your body and pay attention to any body parts that are tight or fatigued or need rest or attention.

*Running takes a lot out on your body. And if running a half-marathon is important to you – you might have to sacrifice other activities to prioritize half-marathon training.*

5. I’m coming back from an injury… can I train for a half marathon?

No. Not until you’re 100% and cleared by a doctor. You should start day 1 of any running program healthy and free from injury.

6. I’m super busy… can I do 2 days a week? Or can I do spinning instead or walk my pet Sloth around the block??

Nope. It’s only 3 days of running but ya gotta do it.

7. Can I pretend like I’m excited but really phone it in and hope I don’t get my ass handed to me on race day?

Ummmm, I don’t think that’s a good idea. If you do all the runs, eat healthy and take care of your body – you’re going to HAVE FUN running 13.1 miles! Imagine that!! Imagine race day being amazing and empowering and a blast!!

Be smart. Follow the training plan. Listen to your body. Work hard. And respect the distance.

You have to show up and do the work. 3 days a week is not a lot to ask when it comes to chasing down a big goal like running 13.1 miles!

Put it on your calendar and make it happen. The feeling of crossing that finish line on race day will make it all worth it.

Half Marathon Training Group Options:

1. Feb 2018 to June 2018 – Want to start training NOW and run your first half marathon in June??

Fill out this form below to join the group:

Train for your first Half Marathon now!

Subscribe now to get the 16 week half marathon training plan!

Training starts the week of Feb 18 and finished with a half marathon June 9 or 10.

The half marathon training group that starts now is training for a June 9 race in SoCal. If you can run it with us – AWESOME!! The more the merrier and I would love to have you join!! Or if you have a race in your area that same weekend – sign up to join the group. It’s a great way to stay on track and stay motivated and train alongside other people with the same goal.

2. July 2018 to October 2018 – Can’t start training now but want to run a half marathon this year? There will be another group beginning in July.

* Fill out this form for the Fall half marathon waitlist. *