Beginner Training Program

Half Marathon Training
Advanced Training Program
Beginner Training Program
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Competing as a Beginner


Week 9oct. 4 - oct. 10
Number of Runs 3
Long Run 1/3 of total race goal time
Run #2 20 minutes easy running
Run #3 Race - B.A.A. Half Marathon
Rest Days 3
Cross Training 1 day, 20 minutes of walking or other exercise                     

Week 8sept. 27 - oct. 3
Number of Runs 3
Long Run 1/3 of total race goal time
Run #2 20 minutes easy running
Run #3 30 minutes, 3 sets of 5 minutes faster, 5 minutes recovery
Rest Days 2
Cross Training 2 days, 30 minutes of walking or other exercise

Week 7sept. 20 - sept. 26
Number of Runs 4
Long Run 1/2 of total race goal time
Run #2 20 minutes easy running
Run #3 30 minutes, last 15 minutes at a faster pace
Run #4 25 minutes, on hilly course
Rest Days 2
Cross Training 1 day, 40 minutes of walking or other exercise                     

Week 6sept. 13 - sept. 19
Number of Runs 4
Long Run 90 minutes of steady running
Run #2 25 minutes easy running
Run #3 30 minutes, last 15 minutes at a faster pace
Run #4 25 minutes, on hilly course
Rest Days 2
Cross Training 1 day, 30 minutes of walking or other exercise                     

Week 5sept. 6 - sept. 12
Number of Runs 4
Long Run 1/2 of race goal time, 30 minutes at goal race pace
Run #2 25 minutes easy running
Run #3 30 minutes, 2 sets of 5 minutes faster, 5 minutes recovery
Run #4 20 minutes, on hilly course
Rest Days 2

Week 4aug. 30 - sept. 5
Number of Runs 3
Long Run 1/3 to 1/2 of total race goal time
Run #2 30 minutes easy running
Run #3 30 minutes, last 20 minutes at a faster pace
Rest Days 2
Cross Training 2 days, 20 to 30 minutes of walking or other exercise       

Week 3aug. 23 - aug. 29
Number of Runs 3
Long Run 1/3 of total race goal time
Run #2 20 minutes easy running
Run #3 30 minutes, middle 10 minutes at a faster pace
Rest Days 2 days
Cross Training 2 days, 20 to 30 minutes of walking or other exercise      

Week 2aug. 16 - aug. 22
Number of Runs 3
Long Run 1/4 of total race goal time
Run #2 20 minutes easy running
Run #3 30 minutes, middle 10 minutes at a faster pace
Rest Days 2 days
Cross Training 2 days, 20 to 30 minutes of walking or other exercise     

Week 1Aug. 9 - Aug. 15
Number of Runs 2
Long Run 1/4 of total race goal time
Run #2 20 minutes easy running
Rest Days 3
Cross Training 2 days, 20 minutes of walking or other exercise              
B.A.A. Moment 6

1994 - Uta Pippig

Uta Pippig of Germany won the first of her three consecutive victories in 1994, winning in course record time.

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