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15 week half marathon - Beginner
By: Dr Jeff Banas
Duration: 15 weeks
Description:
Here is a great 15 week program for a half marathon (13.1 miles). The program does not have you running all the time.

Rest periods are built into the program along with cycling and strength training.

You can bike outside or inside. No special equipment is need for the strength training.

Plan Preview:
(first week of PLAN is displayed below)

Day

Planned Workout

Description

Mon

no plan

Tue

Run
1.0 mi

Wed

Bike

00:30:00

Easy recovery ride. No real force on the legs.

Active recovery

Thu

Run
2.0 mi

Fri

Weights

10 min bike or run
10 squats
10 push ups
10 hamstring ball curls
10 calf press
walking side step with rubber tubing or laying on side hin abduction(lift leg to sky) 10
10 single leg squats
10 box step ups

Sat

Run
1.0 mi

Sun

Run
2.0 mi

Weekly Totals:

Type	Distance	Duration
Bike		00:30
Run	6.0 mi
Weights
Total Duration:		00:30