After years of experimenting with different sports, my younger sister Vera recently decided to give running a shot. Knock on wood, but I think she’s hooked!
I started her off with a 6-week training plan similar to my Learn to Run: 6 Weeks to 6 Miles Training Plan. and I couldn’t have been more excited when she decided to keep going. Not only that, but she wants to kick things up a notch. That’s right: It’s half marathon time!
I created the plan below, which will help her transition from her previous plan (averaging 10-14 miles per week) to being race-ready in 15 weeks. (Many half marathon training plans are 12 weeks long, but the extra 3 weeks will help Vera solidify her baseline before adding mileage. Plus, it fits our race timeline!)
Mill Race Half Marathon: Tyler, Vera and I will see you at the starting line (and finish line) on September 22nd! Happy training!
15-Week Half Marathon Training Plan
CT = Cross-Training. This could be swimming, hiking, biking, the elliptical, or walking. Low-impact activities are preferable so you can give your joints a break.
Abs = Abdominal Workout. Try one of my 5-minute or 10-minute ab workouts!
ST = Strength Training. Stick with your favorite total-body routine, or try any of the workouts in the Training section of Live to Live (tagged as “Workout Routines”). (If you don’t have enough time to run and strength train on Tuesday, you can move the strength training to another day. Just avoid doing any heavy lifting on Fridays since your longest runs are on Saturdays.)
As always, listen to your body and your doctor when starting a new fitness program. I’m an enthusiast, but not a healthcare professional. Although running and exercising are TOTALLY AWESOME, they also come with risks. Be bold, but be smart!