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12 week Intermediate Half Marathon Plan


Scott Iott

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12 Weeks

Plan Description

Welcome to my 12 week half marathon plan for intermediate runners. This plan will target the runner who has some experience and wants to improve on their prior race times. The 12 week program includes 5 days of running, one day of rest, and one day of crosstraining. The mileage starts at 24 miles per week and works up to 36 miles per week. The goal of this program is to finish a half marathon in 2 hours.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
26mi 12mi
Day Off x2
—— ——
X-Train x1
00:26:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
26mi 12mi
Day Off
—— ——
00:26:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Scott Iott

SuperFly Coaching

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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.

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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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