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From 5K to Half Marathon in 12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Dave D'Abrosca of Power2Tri Multisport - USAT Level 2 Certified, Ironman Certified, NASM-PES

All plans by this Coach

Length

12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

POWER2TRI: OUR EXPERTISE + YOUR GOALS IS THE POWER OF TWO

This plan is designed for athletes who are looking to make the move from 5K distance to a half marathon. The assumption for this plan is that you are currently able to run 3 miles.

The plan assumes that you have a running watch that allows the creation of splits. Most of the workouts will be based on HR, but some will also be based on pace. Both Threshold HR and Pace will be established in Week 1 and re-evaluated at week 9. A link is provided on how to set these zones in TrainingPeaks.

If you have questions you are welcome to visit us at https://www.power2tri-multisport.com or via email at dave@power2tri-multisport.com.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
01:54:00 00:56:00
Strength x4
01:42:00 00:35:00
Day Off x1
00:30:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Run
01:54:00 00:56:00
Strength
01:42:00 00:35:00
Day Off
00:30:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Dave D'Abrosca

Power2Tri Multisport Coaching

Power2Tri Multisport provides athlete-focused, 1:1 coaching for athletes across the US. We take a balanced, structured and data driven approach to training. Our training systems have helped athletes complete their first triathlon thru Ironman, achieve PRs and qualification for National/World Championship races. In addition to triathlon, we coach duathlon, run + cycling only athletes.
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Summary
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  • Custom 1:1 + Group Training
  • Custom and Static online Plans
  • Triathlon, Duathlon, Run and Cycling

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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