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Empire Tri Club 12-Week Half Marathon Training Plan


Alison Kreideweis

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12 Weeks

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.

Plan Description

This plan was created by Empire Tri Club Co-Founder and Head Coach Alison Kreideweis (2x Team USA Member, 2x All-American Triathlete with 20 years of racing and coaching experience).  This 12-week detailed training plan includes 4 runs per week, and 3 days of rest, crosstraining or optional runs.  The plan builds from approximately 16 to 28 miles per week, including weekly coaches tips, helpful articles and motivational quotes to keep you on track.  The four weekly runs include a "base miles / optional tempo run", a speed workout, a long run and an optional recovery run each week. Specific workout details and a Zone chart are provided to help you determine the appropriate effort, heart rate & pace.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
21mi 12mi
—— ——
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
21mi 12mi
—— ——
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices