16-Week Half Marathon Training Plan

It’s time to get back to one my passions again which is running, it’s a love hate relationship as I love getting my running gear on, grabbing my running shoes, water and music to go for a nice run while clearing my mind of all the chaos. But not every run is awesome, unfortunately there are many day’s I have to fight through due to my lack of breathing, sore legs or knees or just feeling tired and not wanting to get in those miles, that is why I love to run and hate to run.  I know overall it’s good for my health and to be honest I can do it anywhere we go.  It’s easy to pack some running clothes and my running shoes anytime we travel, it’s just getting up early to get it done. My cousin is getting married end of June so I have 18 weeks to get back into shape so I can feel good and back to my old self. I have decided to find a 16 week training program to help me stay focused and get back on track.  I found this awesome running schedule on SkinnyMs website, this program is perfect for what I’m looking for as it has a mixture of running, strength training and rest day’s all built in for each week.  I will be doing different full body strength training workouts on Monday’s and Wednesday’s to change things up so I’m not doing the same workouts over and over.  I’m excited to start back small and build off that each day, I plan on doing Paleo and Whole30 as my healthy meal plan of choice since I’m still having stomach issues and need to stick with what I know works for me.  I will take a before picture, log my starting weight and measurements and then journal each month. I will then post an update at the end of each month with my current weight, measurements and updated picture so I can see my progress. 

Here is link for the training program I found and will be using: https://skinnyms.com/how-to-train-for-your-first-half-marathon-2/2/

Here is the exact notes from the author who wrote this training program: by Erin Miller

This training program will require you to run 3 days a week, with 2 shorter runs on weekdays and one longer run on the weekend. For this program we’re going to say training days are Tuesday/Thursday/Saturday. It will slowly progress in total mileage as the weeks pass, but every 4 weeks will be a recovery week. The last 2-3 weeks will taper off into shorter runs in an effort to allow your body to be fully prepared for race day!

I want you to always give yourself a day in between runs, where you either rest or perform a lower impact form of cardio like biking or swimming for no more than 30 minutes. Don’t over do it! Rest is just as important as training. Each week, you also need to get 2 days (Monday/Wednesday) of strength training for your lower body and core. Low impact cardio can be done on the same day as strength training. As rest is extremely important to recovery, you must take at least 1 day off of all exercise, but preferably 2 (Friday/Sunday).

Let’s get started!

For weeks 1 through 4, if you’re a beginner, you should use a walk/run style of training. Try to walk for 30-60 seconds and then run for 30-60 seconds. Depending on whether or not it’s easy or hard for you, you can decrease or increase those increments of time.

Week 1: (5 Miles)

Monday: Strength Training – Legs

Tuesday: 1.5 Miles

Wednesday: Strength Training – Core

Thursday: 1.5 Miles

Friday: Rest/Stretching

Saturday: 2 Miles

Sunday: Rest/Stretch 

Week 2: (5.5 Miles) 

Monday: Strength Training – Legs

Tuesday: 1.5 Miles

Wednesday: Strength Training – Core

Thursday: 1.5 Miles

Friday: Rest/Stretching

Saturday: 2.5 Miles

Sunday: Rest/Stretching 

Week 3: (6 Miles)

Monday: Strength Training – Legs

Tuesday: 1.5 Miles

Wednesday: Strength Training – Core

Thursday: 1.5 Miles

Friday: Rest/Stretching

Saturday: 3 Miles

Sunday: Rest/Stretching

 Week 4: Recovery Week (4.5 Miles)

Monday: Strength Training – Legs

Tuesday: 1.5 Miles

Wednesday: Strength Training – Core

Thursday: 1.5 Miles

Friday: Rest/Stretching

Saturday: 1.5 Miles

Sunday: Rest/Stretching

Week 5: (8 Miles)

Monday: Strength Training – Legs

Tuesday: 2 Miles

Wednesday: Strength Training – Core

Thursday: 2 Miles

Friday: Rest/Stretching

Saturday: 4 Miles

Sunday: Rest/Stretching

Week 6: (9 Miles) 

Monday: Strength Training – Legs

Tuesday: 2 Miles

Wednesday: Strength Training – Core

Thursday: 2 Miles

Friday: Rest/Stretching

Saturday: 5 Miles

Sunday: Rest/Stretching

Week 7: (10 Miles)

Monday: Strength Training – Legs

Tuesday: 2 Miles

Wednesday: Strength Training – Core

Thursday: 2 Miles

Friday: Rest/Stretching

Saturday: 6 Miles

Sunday: Rest/Stretching

Week 8: Recovery Week (6 Miles) 

Monday: Strength Training – Legs

Tuesday: 2 Miles

Wednesday: Strength Training – Core

Thursday: 2 Miles

Friday: Rest/Stretching

Saturday: 2 Miles

Sunday: Rest/Stretching

Week 9: (12 Miles)

Monday: Strength Training – Legs

Tuesday: 2.5 Miles

Wednesday: Strength Training – Core

Thursday: 2.5 Miles

Friday: Rest/Stretching

Saturday: 7 Miles

Sunday: Rest/Stretching

Week 10: (13 Miles) 

Monday: Strength Training – Legs

Tuesday: 2.5 Miles

Wednesday: Strength Training – Core

Thursday: 2.5 Miles

Friday: Rest/Stretching

Saturday: 8 Miles

Sunday: Rest/Stretching

Week 11: (14 Miles)

Monday: Strength Training – Legs

Tuesday: 2.5 Miles

Wednesday: Strength Training – Core

Thursday: 2.5 Miles

Friday: Rest/Stretching

Saturday: 9 Miles

Sunday: Rest/Stretching

Week 12: Recovery Week (7.5 Miles) 

Monday: Strength Training – Legs

Tuesday: 2.5 Miles

Wednesday: Strength Training – Core

Thursday: 2.5 miles

Friday: Rest/Stretching

Saturday: 2.5 Miles

Sunday: Rest/Stretching

Week 13: (16 Miles)

Monday: Strength Training – Legs

Tuesday: 3 Miles

Wednesday: Strength Training – Core

Thursday: 3 Miles

Friday: Rest/Stretching

Saturday: 10 Miles

Sunday: Rest/Stretching

Week 14: Taper (12 Miles) 

Monday: Strength Training – Legs

Wednesday: Strength Training – Core

Thursday: 3 Miles

Friday: Rest/Stretching

Saturday: 6 Miles

Sunday: Rest/Stretching

Week 15: Taper (12 Miles)

Monday: Strength Training – Legs

Tuesday: 3 Miles

Wednesday: Strength Training – Core

Thursday: 3 Miles

Friday: Rest/Stretching

Saturday: 6 Miles

Sunday: Rest/Stretching

Week 16: Taper to Race Day! (17.1 Miles) 

Monday: Strength Training – Legs and Core

Tuesday: 2 Miles

Wednesday: Rest/Stretching

Thursday: 2 Miles

Friday: Rest/Stretching 

Saturday Race Day: Half Marathon 13.1 Miles!

Since taking January and February off from all activities due to COVID “running” through our house, I can’t wait to get back out on the open road to start adding miles to my individual and team stats.  I really need this to get my head back in the game and on the right path to burning calories and losing weight.  Tomorrow February 28th begins the next 16 weeks of commitment to achieve another training plan for a half marathon. I have not chosen a race yet but I have my eye on a few, it will just depend on dates.  Thank you Run The Year for always having a yearly running challenge and thank you to my Sole Sisters Team for joining me on this crazy fun running journey. 

Beginner’s Total Body Workout - 30 Day Challenge (Day 25)

 DAY 25

Day: 25 - 15 Minute Total Body Bootcamp 

Circuit Workout

Warm Up - 5 minutes Jump Rope

Workout:

• Cross-Body Hammer Curl
• Tricep Kickbacks
• Sumo Squat with Dumbbell
• Reverse Lunge with a Front Kick (30 seconds each side)
• Crunch and Punch with Dumbbells
• Arnold Press
• Bent-over Dumbbell Rows with a Twist

Equipment Needed: interval timer (Gymboss is a free app download), set of light-medium dumbbells (3-8 lbs)

What to Do: Perform each exercise for 1 minute without rest in between. Rest 1 minute in between each round. Complete this workout 3 times a week for total body toning.

Beginner’s Level: 3 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds

It’s a total body workout, but all you need to bring to the table are a couple of dumbbells and 15 minutes of your time. You can fit this quick boot camp in anywhere. Waiting for the laundry to be done? Do it. In between meetings? Done. Find your level below and work your way up. You can do it, it’s all about the journey..Yes, you can.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/15-minute-total-body-bootcamp/

Be Strong for some Bootcamp!

Beginner’s Total Body Workout - 30 Day Challenge (Day 24)

 DAY 24

Day: 24 - REST DAY!!!

No workout for today but I will be doing some stretching and hopefully get in a nice easy walk about 30 to 45 minutes to keep those leg muscles moving.

Before stretching, loosen muscles with a light warm-up, or with your regular cardiovascular workout. Hold each stretch for a minimum of 30 seconds, but no longer than 2 minutes.

Stretches:

1. Shoulder Stretch- Take the right arm across the chest and curl your left arm around your elbow. Gently pull on the elbow to increase the stretch to the shoulder. Switch arms.

2. Triceps Stretch- Extend the right arm over the head and bend the elbow. Use the left arm to gently pull the right elbow in farther, until you feel the stretch along the back of your arm. Switch arms.

3. Biceps Stretch- Extend your arms out to your sides with your thumbs facing up. Slowly rotate the arms forward, so that the thumbs are facing down and back.

4. Side Stretch- Extend your arms over your head, and clasp your hands. With the elbows straight, lean to your right until you feel the stretch along your left side. Repeat with the other side.

5. Chest and Shoulder Stretch- Clasp your hands behind your back, with your elbows straight. Slowly lift your arms until you feel a slight pull in your shoulders and across your chest.

6. Upper Back Stretch- Sitting down, extend your arms out in front of you, and clasp your hands. Round your back, and press your arms away from your body.

7. Hamstring Stretch- While standing, put the left foot forward with the toe pointing up and the heel on the floor. Slowly bend forward from the hip until you feel the stretch along the back of the leg. Switch legs.

8. Quad Stretch- Stand and hold onto a wall or chair for balance, if needed. Bend the right leg, and hold onto the right foot with the right arm. Your right knee should be pointing toward the floor. Gently pull back on the foot for a deeper stretch. Switch legs.

Here is the link for additional information on stretching: https://skinnyms.com/stretch-it-out-total-body-exercises-for-increased-flexibility/

Beginner’s Total Body Workout - 30 Day Challenge (Day 23)

 DAY 23

Day: 23 - High-Intensity Total Body HIIT

Circuit Workout

Warm Up - 5 minutes Jump Rope

Workout:

• Mountain Climbers
• Walking Lunges
• Squat Jumps
• Reverse Crunch
• Up & Down Plank
• Reverse Lunge with Front Kick (Right Leg)
• Reverse Lunge with Front Kick (Left Leg)

What You’ll Need: a gym timer (free apps are available for download), and a mat or towel to lay on the floor.

What to Do: Perform each move for 45 seconds and rest for 15 seconds in between. Complete all moves and repeat for a total of 4 rounds, resting 30-90 seconds in between rounds.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/high-intensity-total-body-hiit-2/

High Intensity Interval Training, time to sweat!

Beginner’s Total Body Workout - 30 Day Challenge (Day 22)

 DAY 22

Day: 22 - Transform Your Total Body Workout 

Circuit Workout

Warm Up - 5 minutes Jump Rope

Workout:

• Bent-over Dumbbell Rows w/ Twist
• Dumbbell Russian Twist
• Dumbbell Alternating Side Lunge
• Windshield Wipers
• Dumbbell Flys
• Curl and Press

Equipment Needed: yoga mat, interval timer (Gymboss is a free app download), set of medium dumbbells (8-12 lbs)

What to Do: Perform each exercise for 1 minute, resting 15 second after each exercise. Rest 30 seconds in between rounds. Perform this workout 2-3 times a week on non-consecutive days for total body transformation.

Beginner Level: 3 rounds
Intermediate Level: 4 rounds
Advanced Level: 5 rounds (no rest in between exercises or rounds)

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/transform-your-total-body-workout-6/

Week 4…make it count!!!

Beginner’s Total Body Workout - 30 Day Challenge (Day 21)

DAY 21

Day: 21 - 10 Minute Total Body HIIT Workout

Circuit Workout

Warm Up - 5 minutes Jump Rope

Workout:

Circuit 1
Alternating Side Lunge with Press
Alternating Toe Touches

Circuit 2
Rocking Plank
High Plank Shoulder Touch

Circuit 3
Plyometric Lunges
Spiderman Push Up

Circuit 4
Alternating Toe Touches
Rocking Plank

Circuit 5
Spiderman Push Up
Alternating Side Lunge with Press

Equipment Needed: set of light dumbbells (5-8 lbs), interval timer (Gymboss is a free app download)

What to Do: Perform each exercise for 45 seconds per circuit. Rest 30 seconds after each circuit. Perform this workout 3-4 times a week for amazing body changing results.

This workout combines lunges, planks, push ups, and toe touches for a fast-paced, intense regimen that will have your muscles burning and your whole body’s metabolism surging. Burn fat and calories while working out, and for hours afterward. This workout is the gift that keeps on giving.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/10-minute-total-body-hiit-workout-4/

Just keep moving, that’s the key to staying healthy!

Beginner’s Total Body Workout - 30 Day Challenge (Day 20)

 DAY 20

Day: 20 - REST DAY!!!

No workout for today but I will be doing some stretching and hopefully get in a nice easy walk about 30 to 45 minutes to keep those leg muscles moving.

Before stretching, loosen muscles with a light warm-up, or with your regular cardiovascular workout. Hold each stretch for a minimum of 30 seconds, but no longer than 2 minutes.

Stretches:

1. Shoulder Stretch- Take the right arm across the chest and curl your left arm around your elbow. Gently pull on the elbow to increase the stretch to the shoulder. Switch arms.

2. Triceps Stretch- Extend the right arm over the head and bend the elbow. Use the left arm to gently pull the right elbow in farther, until you feel the stretch along the back of your arm. Switch arms.

3. Biceps Stretch- Extend your arms out to your sides with your thumbs facing up. Slowly rotate the arms forward, so that the thumbs are facing down and back.

4. Side Stretch- Extend your arms over your head, and clasp your hands. With the elbows straight, lean to your right until you feel the stretch along your left side. Repeat with the other side.

5. Chest and Shoulder Stretch- Clasp your hands behind your back, with your elbows straight. Slowly lift your arms until you feel a slight pull in your shoulders and across your chest.

6. Upper Back Stretch- Sitting down, extend your arms out in front of you, and clasp your hands. Round your back, and press your arms away from your body.

7. Hamstring Stretch- While standing, put the left foot forward with the toe pointing up and the heel on the floor. Slowly bend forward from the hip until you feel the stretch along the back of the leg. Switch legs.

8. Quad Stretch- Stand and hold onto a wall or chair for balance, if needed. Bend the right leg, and hold onto the right foot with the right arm. Your right knee should be pointing toward the floor. Gently pull back on the foot for a deeper stretch. Switch legs.

Here is the link for additional information on stretching: https://skinnyms.com/stretch-it-out-total-body-exercises-for-increased-flexibility/

Beginner’s Total Body Workout - 30 Day Challenge (Day 19)

  DAY 19

Day: 19 - HIIT Total Body Toning Workout

The Stretches 

Warm Up - 5 minutes of cardio (Jump Rope, Jogging, Cycling)

Workout:

• Alternating Lunge with Bicep Curl
• Two-Arm Dumbbell Row to Tricep Kickback
• Crunch and Punch with Dumbbells
• Plank Row to Burpee
• Sumo Squat with Dumbbell Shoulder Press

Equipment Needed: set of light dumbbells (3-5 lbs), interval timer (Gymboss is a free app download)

What to Do: Perform each exercise for 40 seconds and rest for 10 seconds. Rest 1 minute in between each round. Perform this workout 3 times a week on non-consecutive days for optimal results.

Beginne Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds

This HIIT workout includes lunges and plank rows alternate with dumbbell work for a perfect combination of cardio and strength workouts. Fast work, short breaks, and guaranteed quick results.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/hiit-total-body-toning-workout-3/

Killer workout coming up, you can do this!

Beginner’s Total Body Workout - 30 Day Challenge (Day 18)

  DAY 18

Day: 18 - Total Body Tabata Challenge 

The Stretches 

Warm Up - 5 minutes of cardio (Jump Rope, Jogging, Cycling)

Workout:

• High Knees
• Burpees
• Jumping Jacks
• Push-Ups
• Jump Squats
• Mountain Climbers
• Jumping Lunges
• Plank Jacks

Equipment Needed: water bottle, a yoga mat or soft surface,  interval timer

This high-intensity challenge is not for beginners, so you should be in excellent health before trying this challenge. Not quite up for it yet? Try our Total Body Workout for Beginners.

What to Do:

1. Perform the first exercise in the circuit at full-intensity for a total of 20 seconds.
2. Rest, or move slowly, for 10 seconds before moving on to the second exercise.
3. Continue through the circuit, using the 20 and 10-second intervals, until the 4-minute circuit is complete.
4. Complete the circuit 4 times for a 16-minute high-intensity workout.
5. Complete the circuit on 4 non-consecutive days during the week.

Here is the link for today’s workout along with all the videos for the workouts and correct form. https://skinnyms.com/summer-total-body-tabata-challenge/

First time for everything, mind over matter...let’s get our sweat on!