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Half Marathon 12 Week Intermediate Run-Walk


Lana Burl

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12 Weeks

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Plan Description

Thank you for selecting this Half Marathon training plan, proudly presented by LB Endurance.

This plan utilizes run/walk intervals for all run training. You may also train with this plan by running and not using any walk intervals.

The plan is intended for runners that have at least one year of running experience and/or may have completed a half marathon already.

To start this plan, you should already be capable of running three or four times per week, and able to finish a run of at least sixty minutes in duration.

Each training week includes two strength training sessions as well as two or three cross-training workouts. You will also find one or two planned recovery days each week. Strength training, cross-training rest are important to maintain the body, mind and soul while preparing for a half marathon.

The run/walk approach offers many benefits: quicker recovery, less muscle fatigue and joint stress, interval training, and the body’s core temperature and maximum heart rate are typically lower. The method also creates convenient breaks for eating, drinking or other needs, while providing a mental break.

It is IMPORTANT to start your run/walk intervals as soon as the workout or race starts; don’t wait until you tire from running for awhile!

Have fun! If you have questions, or are interested in enhancing this plan, contact us at or We also offer plan enhancements such as schedule customization, training zone determination and race planning/feedback. As a LBE Training Plan customer, you will enjoy discounts on these services.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
3:17 hrs 2:10 hrs
Other x3
1:48 hrs 1:00 hrs
Strength x2
0:54 hrs 0:40 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
3:17 hrs 2:10 hrs
1:48 hrs 1:00 hrs
0:54 hrs 0:40 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Lana Burl

LB Endurance

Lana believes in the value of living a full and happy life. She found joy in her own odyssey of discovering and nurturing the athlete within. She believes the pursuit of endurance sports delivers clarity, perspective and opportunity. This is why Lana coaches endurance athletes; theirs is a journey that anyone can undertake to learn, be happy and have fun in even the toughest moments.

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