Workout Plan

Mastering the 13.1 Half-Marathon: Your Comprehensive Workout Plan

The half-marathon, often referred to as the 13.1, is a sweet spot in running. It’s not a grueling full marathon, yet it’s more challenging than a 5K or 10K. Regardless of your skill level, conquering the 13.1 is noteworthy.

The Road to 13.1: Why it Matters

For newcomers, the 13.1 represents an exciting step up from shorter races. It’s a milestone that proves your dedication and progress. 

If you’re a seasoned runner, it offers a chance to stay competitive without the relentless commitment required for full marathons or ultra-marathons.

Even if you’re not head over heels for running, the ability to comfortably complete a half-marathon showcases your fitness prowess.

Beyond Running: Intelligent Training

However, preparing for a 13.1 isn’t as straightforward as putting on your running shoes and hitting the pavement. Running needs to be part of a carefully designed plan. Rushing into it can invite injury.

In addition to building mileage, enhancing your muscular strength and endurance is crucial. These two aspects should work hand in hand. Running develops cardiovascular fitness, while strength training provides muscle support.

Cracking the Code: Your 13.1 Workout Plan

Now, let’s break down your training regimen:

Weekly Schedule:

You have five weekly training days and two precious rest and recovery days.

Strength Training Days:

Three of your training days combine weight training and running. It’s a perfect fusion of power and endurance.

These three days are further divided into two distinct workouts:

  1. Upper Body and Core Strength Workout: This routine targets your upper body muscles and core stability.
  2. Lower Body and Core Strength Workout: This session focuses on your lower body muscles and core strength.

These strength workouts alternate throughout the week, ensuring a balanced approach to building strength.

Running Days:

You’ll lace up your running shoes on the other two training days and hit the road.

The Running Workouts:

Four of your weekly runs concentrate on boosting your general endurance. These runs are your foundation, gradually extending your distance.

The fifth running session is different. It’s your “tempo run” or “repeats” day. On this day, the spotlight is on speed and pace. It’s your chance to fine-tune your running skills and push your boundaries.

Progression is Key:

As the weeks pass, your runs will progressively increase in distance. They’ll peak at the halfway point of your training plan, preparing you for the big day. Afterward, they’ll taper down, allowing your body to recover and peak for the race.

Remember, the 13.1 half-marathon is achievable with the right plan and dedication. Stay consistent, listen to your body, and trust the process—your journey to mastering the 13.1 starts here.

The Training Split For Half-Marathon Training

  • Monday: Rest
  •  Tuesday: Weight training + run
  •  Wednesday: Weight training + run
  •  Thursday: Weight training + run
  •  Friday: Rest
  •  Saturday: Run
  •  Sunday: Run

The Strength Training Schedule and Workouts

In the first week, “A” will be repeated twice. In the second week, “B” will be repeated twice. For example, A, B, A followed by B, A, B, and so on.

Strength Workout A: Upper Body/Core

  • Bench: 4 sets of 10 reps
  •  Pull-Ups: 4 X 10
  •  Dips: 4 X 10
  •  Military Press: 4 X 10
  •  Medicine Ball Sit-Up: 4 X 20
  •  Hanging Leg Raise: 4 X 10

Strength Workout B: Lower Body/Core

  • Front Squat: 4 sets of 10 reps
  •  Elevated Reverse Lunge: 4 X 10
  •  Hang Cleans: 4 X 10
  •  Dumbbell Romanian Deadlift: 4 X 10
  •  Sprinter Crunch: 4 X 20
  •  TRX Jack Knife: 4 X 10

Running Schedule and Workouts Key:

  • R – rest
  •  AR – active recovery
  •  * indicate either a “tempo run” or “repeat.” Each week will progressively be different
  •  # indicates the mileage

What is a Tempo Run?

Tempo runs train the body to maximize oxygen consumption—the higher intensities cause the body to produce more lactate, leading to muscle fatigue.

Pushing this threshold allows your muscles to remain less acidic for extended periods.

What is a Repeat?

Repeats are for pacing. Most runners set their paces at or slightly above the goal pace for a race. Therefore, selecting a rest pace that allows for recovery but remains fast enough to challenge the cardiorespiratory system to slow down while still doing moderate work is essential.

Tuesday’s Running Schedules

  • Week 3: 3-mile tempo run: 4 sets at 90% maximum effort for 3 mins with 90 seconds as a recovery jog.
  •  Week 4: 800 meters repeats: 6 sets at 80% maximum effort with a 2-min recovery jog.
  •  Week 5: 5-mile tempo run: 4 sets at 90% maximum effort for 5 mins with 90 seconds as a recovery jog.
  •  Week 6: 1600 meter repeats: 4 sets at 80% maximum effort with a 2-min recovery jog.
  •  Week 7: 5-mile tempo run: 4 sets at 90% maximum effort for 5 mins with 90 seconds as a recovery jog.
  •  Week 8: 800 meters repeats: 6 sets at 80% maximum effort with a 2-min recovery jog.

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