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12 week Half Marathlon Level 2 (Intermediate) Plan

Author

Andrew Dollar

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Length

12 Weeks

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Plan Description

This is a 12 week half marathon plan for the intermediate runner. The ideal runner will be experience in running races to the extent that they have competed in 2-3 races previously. The plan is also applicable to the athlete wanting to improve their half marathon times.

The plan is designed for FIVE runs every week. The plan consists of 3 easy runs, 1 speedwork or tempo run and 1 long run each week. Crosstraining is prescribed on Monday and rest on Friday. The plan may be adapted to meet the needs of the athlete.

The plan starts with 18 miles in the first week and builds to 32.5. The long run will reach 12 miles prior to the race. Athletes should have a basic understanding of pacing prior to starting the plan.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
25mi 13mi
X-Train x1
—— ——
Strength x1
0:18 hrs 0:20 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
25mi 13mi
X-Train
—— ——
Strength
0:18 hrs 0:20 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Andrew Dollar

FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 300 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.

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