This 14-week training plan is for the runner looking to step-up to a new distance and successfully complete a 13.1 mile event. Personal speed records will come at another race. The beginner plan is written for athletes intending to run, or run/walk, the event at a pace between 12-16 minutes per mile (finish time between 2:37-3:30). If you use the training plan "as-is", it is a 14-week program. The first week of the plan has you running three or four days. One day is a 20-minute run, the second day is a 30-minute run, the third day is your "long run" at 30-45 minutes and the optional fourth day is 20-minutes long. The plan helps you progress to a long run between 2:15-2:30 in Week 10.

The plan is laid out with a form run on Tuesdays, an optional easy bike ride on Wednesdays, a race-pace or endurance run on Thursdays, a long run on Saturday and either a run or a long bike ride on Sunday. What? Why bike rides to prepare for a half-marathon?

In coaching multi-sport athletes I found cycling can be effectively used to prepare people to run long distances without the joint-pounding stress that running creates. In the case you don't have a bike or don't want to use cycling to train for this event, there is a run scheduled in the plan for your to use on Sunday. So, all Wednesday bike rides are optional for everyone and the Sunday workout is a long bike or a run, not both.

Training plan hours range from 2:45 to 4:30 (running only) to 5:30 (with cycling).