Big Peach Running Co. is offering a FREE 12-week RUNATL Fall Half Marathon Training run program. This program is open to everyone and is designed to get beginners and intermediate runners across the finish line through weekly scheduled runs you can do on your own and/or with our running groups. Target race date: Thanksgiving Day – November 25, 2021!
The program starts on September 6th (Labor Day!) with 12-weeks to target the Thanksgiving Day Half Marathon. You’ll start receiving weekly email updates when the half marathon program kicks off.
This program is designed for those that are just starting to run or are limited by time and need a program that will meet their goal, finish their first half marathon.
|1||SEP 6||Rest||3 Miles||2 Miles/30 min. Xtrain||3 Miles||Rest||30 min Xtrain||4 Miles||~12 Miles|
|2||SEP 13||Rest||3 Miles||2 Miles/30 min. Xtrain||3 Miles||Rest||30 min Xtrain||4 Miles||~12 Miles|
|3||SEP 20||Rest||3.5 Miles||2 Miles/30 min. Xtrain||3.5 Miles||Rest||40 min Xtrain||5 Miles||~14 Miles|
|4||SEP 27||Rest||3.5 Miles||2 Miles/30 min. Xtrain||3.5 Miles||Rest||40 min Xtrain||5 Miles||~14 Miles|
|5||OCT 4||Rest||4 Miles||2 Miles/30 min. Xtrain||4 Miles||Rest||40 min Xtrain||6 Miles||~16 Miles|
|6||OCT 11||Rest||4 Miles||2 Miles/30 min. Xtrain||4 Miles||Rest/Easy Run||Rest||5K Race/Tempo||~13 Miles|
|7||OCT 18||Rest||4.5 Miles||3 Miles/30 min. Xtrain||4.5 Miles||Rest||50 min Xtrain||7 Miles||~19 Miles|
|8||OCT 25||Rest||4.5 Miles||3 Miles/30 min. Xtrain||4.5 Miles||Rest||50 min Xtrain||8 Miles||~20 Miles|
|9||NOV 1||Rest||5 Miles||3 Miles/30 min. Xtrain||5 Miles||Rest/Easy Run||Rest||10K Race/Tempo||~19 Miles|
|10||NOV 8||Rest||5 Miles||3 Miles/30 min. Xtrain||5 Miles||Rest||60 min Xtrain||9 Miles||~22 Miles|
|11||NOV 15||Rest||5 Miles||3 Miles/30 min. Xtrain||5 Miles||Rest||60 min Xtrain||10 Miles||~23 Miles|
|12||NOV 22||3 Miles||2 Miles||Rest||Race Day!||Rest||Rest/Recovery||Easy 3 Miles||~21 Miles|
This program is designed for those that have run a 10K and are looking to increase the distance to 13.1 miles or someone who can comfortably run 13.1 miles but is looking for improvement through consistent training in a group setting.
|1||SEP 6||30 min. Xtrain||3 Miles||5 Miles||3 Miles||Rest||3 Miles||4 Miles||~18 Miles|
|2||SEP 13||30 min. Xtrain||3 Miles||4 Miles||3 Miles||Rest||3 Miles||5 Miles||~18 Miles|
|3||SEP 20||40 min. Xtrain||3.5 Miles||5 Miles||3.5 Miles||Rest||Rest||6 Miles||~18 Miles|
|4||SEP 27||40 min. Xtrain||3.5 Miles||5 Miles||3.5 Miles||Rest||3 Miles||7 Miles||~22 Miles|
|5||OCT 4||40 min. Xtrain||4 Miles||6 Miles||4 Miles||Rest||3 Miles||8 Miles||~25 Miles|
|6||OCT 11||50 min. Xtrain||4 Miles||6 Miles||4 Miles||Rest/Easy||Rest||5K Race/Tempo||~17 Miles|
|7||OCT 18||Rest||4.5 Miles||7 Miles||4.5 Miles||Rest||4 Miles||9 Miles||~29 Miles|
|8||OCT 25||50 min. Xtrain||4.5 Miles||7 Miles||4.5||Rest||5 Miles||10 Miles||~31 Miles|
|9||NOV 1||60 min. Xtrain||5 Miles||8 Miles||5 Miles||Rest/Easy||Rest||10K Race/Tempo||~24 Miles|
|10||NOV 8||Rest/Recovery||5 Miles||8 Miles||5 Miles||Rest||5 Miles||11 Miles||~34 Miles|
|11||NOV 15||60 min. Xtrain||5 Miles||6 Miles||4 Miles||Rest||3 Miles||12 Miles||~30 Miles|
|12||NOV 22||Rest/Recovery||3 Miles||Rest||Race Day!||Rest||Rest/Recovery||4 Miles||~20 Miles|
Recovery: This is specific to the marathon training program but if you can squeeze it into the half marathon program on your rest day, it’s highly recommended. With recovery days, we’re going to be more intentional than rest days. On recovery days, you’ll need to stretch and massage those aching and sore muscles. This is why they’re scheduled the day after your really long runs. Do yoga, foam rolling, stretching, impact therapy, or get a sports massage to work out the knots in your legs. Trust me, this will help on your next run but also help reduce chances of injury. Make sure to drink plenty of water and eat meals with a lot of protein. I’d also recommend a protein/recovery drink after your long runs.
Rest: It doesn’t matter if you’re a beginner or an elite runner, rest is an important part of any training plan. Your body can’t take advantage of the training if it’s not recovering from rest days.
Run: The mileage indicated in each program is what you should run on that particular day. Beginners, it’s okay if you stop to walk or do run/walk intervals at the beginning. Speed and pace is not something you need to be concerned about. The goal is to cross that finish line. The runs during the week should feel difficult but they will get easier. The Saturday long runs should be run at an easier effort. You should be able to run and have a conversation with someone.
XTrain: Any other aerobic activity besides running. This includes swimming, cycling, or, walking. Yoga can also be substituted to help stretch muscles and tendons. Cross-training helps build your cardio fitness without working out the legs. Intermediate runners can incorporate some strength training using lighter weights (no max weight efforts). Beginners should use your own body weight (lunges, squats, pushups) for strength training as well as core workouts to help with posture and running form.
Tempo Runs: (Also called threshold runs.) Tempo runs are for the Intermediate runner. The best way to determine proper tempo pace is to add 24 to 30 seconds per mile to your 5k PR. Tempo runs are designed to build endurance and allow you to finish strong instead of fading at the end.