I don’t have one particular plan to refer you to. I create plans for my clients tailoring it to their schedule and needs. Here are some important things in a plan. One long run each week: this gradually increases each week depending on where you started from, but every 3 weeks, have a cut back week with less mileage. For a half, you don’t need to run more than 4x/wk. The other runs throughout the week are shorter and easier. If you’ve done a half-marathon before and want to increase your racing time, then doing speedwork (intervals, tempo runs, etc) one day a week is good. But if it’s your first half-marathon, then don’t focus on speed, just focus on endurance. Make sure you give yourself rest days. Find a good coach who can create a plan for you, then follow the plan! Good luck!
You’ll also want to take into consideration how often they’re currently running, the longest distance they’ve run in the past and how long ago that was, and the longest distance they’ve raced. You’ll also want to know about any previous injuries or structural abnormalities (flat feet, high arches, bow legged, etc). These things will change the frequency they may be able to run, as well as what type of flexibility and strength work you’ll want them to complete. Also, check with your client as to the amount of time they have to devote to training.
A half marathon plan should not only include a running plan (miles, intensity and frequency), but also a flexibility, strength and eventually fueling/hydration plan. Often when people train for their first half, they focus all their effort on running. Getting the distance in is one part, preparing the body to travel the distance is another…and travel the distance injury free!
Active.com has a lot of free training plans for all distances as well as tips on strengthening and flexibility to prevent injuries and prepare the body for the run.
Good luck! You’ll both learn a lot in the process! I know ACE and AFAA have CEUs on training for runners.
/Agree with above posts.
When it comes to endurance training, people never focus on their intake and nutrition/diet. That should always come first, as they will have to be especially careful to consume exactly what their body needs.
When it comes to running, as with any training it will have to be progressive. If they have never run before, they will have to train longer (not running, but months in advance). Endurance training- like other forms of exercise always has as much to do with its mentality and the persons knowledge of their own body and how they can pace themselves.
Build a plan off a generic running plan and modify it as they go along it.
For myself, I dedicate 3 days to distance, 1 day to speed/explosive training and 1 day to heavy lifting+short recovery run. The last 2 days in the week will be recovery.
There is no particular plan to follow. It depends on the person, but there are programs you can follow and get you in shape for a half marathon as quick as in 3 months’ time. I have trained many clients for half marathon races and most of them got ready in 3 months or less with not much previous experience in running. Their training involved either just running or a combination of running and some strength training.