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

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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

All plans by this Coach
4.67 (3)


14 Weeks

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
03:19:00 02:30:00
Swim x2
01:30:00 01:05:00
Strength x2
01:43:00 01:15:00
Bike x2
02:39:00 02:15:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
03:19:00 02:30:00
01:30:00 01:05:00
01:43:00 01:15:00
02:39:00 02:15:00
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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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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