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Half Marathon - Beginner Training Plan -14 weeks



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14 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This is a Physical Therapy based 14 week beginner training plan. It includes a safe progression, cross training and core strengthening that will get you to the race healthy, happy and ready to run!

I am a physical therapist with Drayer Physical Therapy, a USAT Triathlon Coach and owner of Tri Strong Coaching. I understand the demands of work, family, nutrition, training and injury prevention. Thank you for choosing this plan!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:16 hrs 2:00 hrs
0:18 hrs 0:10 hrs
1,078m 1,737m
Day Offx1
—— ——
0:39 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
0:16 hrs 2:00 hrs
0:18 hrs 0:10 hrs
1,078m 1,737m
Day Off
—— ——
0:39 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Laura Fromdahl

Tri Strong Coaching

I am a USAT Triathlon Coach & a physical therapist that specializes in triathletes. My coaching and plans are physical therapy biased and designed to get you to your race happy, healthy and prepared to compete. I started out specializing in beginner female triathletes...but now I have men and women racing all over the nation....from mini sprint distances to full ironman distances! Contact me for a free trial plan & references: or (843)597-0110.

Laura Fromdahl