Browse More Plans

12 Week Half Marathon and Core Builder Training Plan

Browse More Plans

12 Week Half Marathon and Core Builder Training Plan


Kurt Dallow

All plans by this Coach


12 Weeks

Plan Description

12 Week Half Marathon Training Plan and Core Strengthener Overview

This training plan incorporates the principles of the Furman Institute of Running and Scientific Training program. The program is based on 3 days a week running with cross training on the alternate days. Each run day has a specific purpose; Speed, Tempo, and Long. This program will emphasize Core Strengthening on 2 of the off days. The other 2 days of the week are rest days.

The plan works best with athletes that have been running for at least a year. It can however be used as a Couch to Half Marathon Plan. In that case I would recommend lengthening the plan by 2 to 4 weeks to more gradually increase the mileage and decrease the risk of a running injury.

To get an accurate starting point it is important to either have a 5K or 10K time to calculate a half marathon time. Alternatively, you can run a 3 mile course and record your time to do the calculations. If you are having trouble with the calculations feel free to email me.

Core strengthening cannot be overemphasized for runners. The workouts will incorporate dynamic warm up, core strengthening utilizing High Intensity Exercise (HIT), isometrics and light weight training (resistance). Having a strong core will help maintain a good running form during the second half of the race when fatigue is likely to set in. Exercises will be shown in a YouTube format and will be 20-30 minutes in length for the core strengthening days. They will increase gradually in the number in each SET of exercises as well as the number of SETS performed. Do them at your own pace, practice good body mechanics so as not to get hurt.

Need help with nutrition? This plan includes a 20% discount on a nutrition plan by Cindy Dallow, PhD, RD. Go to for more information on the Endurance Nutrition Plan.

Kurt Dallow MD, FACSM

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
00:02:00 00:25:00
Strength x2
00:03:00 00:20:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
00:02:00 00:25:00
00:03:00 00:20:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Kurt Dallow

2Doc triathlon coaching

Xterra and road triathlon coaching, half and full marathon coaching, and nutrition planning.
2 Doc stands for myself, a board certified sports medicine physician and my wife a PhD registered dietitian. We offer online coaching and nutrition plans as well as workshops, camps and individual sessions.My credentials include USAT Level 2, Ironman University certified, and Xterra Coach Certification.

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

Still have questions about this plan?
| Premium

20% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$99.99 USD for the first year, billed yearly.

$19.99 - Buy Now