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Half marathon - 12 week plan


Peta Woodland

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12 Weeks

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Plan Description

12 week half marathon plan with a sunday race day. 5 days of running, 2 days off.

This program is designed to be sustainable around work & children etc.Energise coaching provides easily achievable, sustainable training programs.

Plan is based on time for therefore the plan doesn't reflect the total distance. The plan is characterised by a slow build in training commitment, alternating a long aerobic run week, with a marathon paced long run. There is provision in the program for those that prefer a walk/run strategy. Test sessions are included in the program periodically to review progress.

Please look under the work outs for help with terminology and exercise descriptions. Please email with any questions. We will answer most questions within 12-24 hours. Peta from Energise Coaching coaches athletes of all levels and abilities. As an age group athlete herself, she relates to the need to balance training with work and children while still achieving improvements in performance.

This plan is intended for athletes who have a goal to finish their first half marathon. They can run 35-45 minutes without stopping

Equipment required;

HR monitor/watch

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
4:35 hrs 1:30 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
4:35 hrs 1:30 hrs
Day Off
—— ——

Training Load By Week

Peta Woodland

Energise Coaching - triathlon, running, swimming

I believe in sustainable training around living life. I see too many people burning out when age group athletes should be able to enjoy their sport, have time for other things, while still seeing solid performance gains. I offer personalised training programs & coaching or group coaching services to swimmers, triathletes and runners to suit lifestyle and performance goals.

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