12-Week Half Marathon Training Plan for Women Going Through Menopause
This plan considers the unique challenges menopause may present, such as joint sensitivity, fluctuating energy levels, and the importance of rest and recovery. It incorporates flexibility and strength training to support overall well-being.
This plan is for women who are just getting started with little or no base!
General Guidelines:
- Listen to your body: Adjust intensity as needed based on energy levels, sleep quality, and any symptoms like hot flashes or joint pain.
- Hydration: Stay hydrated to counteract increased sweating or hot flashes.
- Nutrition: Focus on calcium, vitamin D, and protein for bone and muscle health.
- Strength Training: Twice a week to build bone density and muscle strength.
- Rest Days: Prioritize rest and active recovery to prevent overtraining.
Training Plan
Week 1–4: Building a Base
Focus: Establishing consistency and building a base.
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Day |
Activity |
Notes |
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Monday |
Rest |
Incorporate dynamic drills |
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Tuesday |
Run: 3 miles easy work up to 4 |
Maintain a conversational pace. |
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Wednesday |
Strength training |
Include bodyweight exercises (e.g., squats, lunges, push-ups). |
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Thursday |
Run: 3 miles easy work up to 5 |
Focus on maintaining good posture and breathing. |
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Friday |
Rest |
Dynamic drills |
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Saturday |
Long Run: 5-6 miles |
Keep pace slow - building endurance. |
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Sunday |
Cross-training: Cycling, Stair Stepper, hiking, swimming |
Low-impact |
Week 5–7: Building Strength and Stamina
Focus: Gradual increase in mileage and incorporating speed work.
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Week 8: Recovery week – Reduce Long Run to 4 miles Replace Thursday with Fartlek – 3 miles with 10 X 20 seconds to 1-minute pickups during run.
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Week 9–10: Peak Training
Focus: Longest runs, increasing stamina, and mental preparation.
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Day |
Activity |
Notes |
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Monday |
Rest |
Recovery is crucial at this stage. |
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Tuesday |
Run: 4–5 miles (tempo) |
Warm up: 1 mile easy Run 2-3 miles at harder pace Cool down: 1 mile
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Wednesday |
Strength training |
Legs |
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Thursday |
2 mile easy 30-45 second hills X10 -jog down recovery 1 mile easy
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Drive arms and legs going up-hill |
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Friday |
Rest |
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Saturday |
Long Run: 9–11 miles |
Try out race-day nutrition Gels/Real Food |
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Sunday |
Cross-training: Your choice |
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Week 11-12: Taper Week and Race Week
Focus: Recovery, reducing mileage, and preparing for race day.
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Day |
Activity Week 11 |
Activity Week 12 |
Notes for Race Week |
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Monday |
Rest |
Rest
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Focus on hydration and relaxation. |
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Tuesday |
Run: 5 miles easy |
Run: 3 miles easy |
Keep the pace light. |
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Wednesday |
Strength training (light) |
No Strength Training Rest |
No lifting race week. |
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Thursday |
1 mile easy 80 secs fast X 6 – full recovery 1 mile easy |
Run: 2 miles and strides |
Easy running - Shakeout |
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Friday |
Rest |
Rest |
Take it easy; avoid unnecessary exertion. |
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Saturday |
1 mile easy 2 miles Tempo 1 mile Walk/jog |
Race Day: Half Marathon (13.1 miles) |
Pace yourself; aim for enjoyment and finishing strong! |
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Sunday |
Cross Train |
Celebrate!!!! |
Celebrate!!!!!! |
Additional Tips
- Hot Flashes: Wear moisture-wicking clothing and dress in layers.
- Joint Health: Use well-fitting shoes and consider running on softer surfaces.
- Mindfulness: Incorporate deep breathing exercises to manage stress.
Good luck with your training journey!