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14 Week Novice Half Marathon w/ Triathlon Cross Training (great prep for IM 70.3 training)


Sara Crawford, Nitro Triathlon Coaching LLC

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14 Weeks

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Plan Description

This 14 week half marathon plan incorporates swimming, biking and weights as cross training and is perfect for an athlete training for a half marathon prior to beginning half ironman distance training.

Weekly training totals are 8 to 11.5 hrs per week with 3 runs, 2 swims, 2 bikes, and 2 strength sessions. The plan begins with a weekly total of 1:30 running, 2:45 biking, 1:05 swimming.

Fridays are days off for maximum flexibility (if something comes up during the week, that becomes your off day and you make up training on Friday). The training cycle is 2 weeks of build followed by 1 week of recovery.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
3:18 hrs 2:30 hrs
Swim x2
1:29 hrs 1:05 hrs
Strength x2
1:42 hrs 1:15 hrs
Bike x2
2:38 hrs 2:15 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:18 hrs 2:30 hrs
1:29 hrs 1:05 hrs
1:42 hrs 1:15 hrs
2:38 hrs 2:15 hrs
Day Off
—— ——

Training Load By Week

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.

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