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Empire Tri Club 12-Week Half Marathon Training Plan

Author

Alison Kreideweis

No Ratings

Length

12 Weeks

Plan Specs

running half marathon beginner intermediate advanced tss based

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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
21mi 12mi
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Workouts Per Week Weekly Average Longest Workout
21mi 12mi
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Sample Day 1

3.5mi
Base Miles

3.5 mile "chat pace" run. Zone 2

Sample Day 3

3.5mi
Speedwork

Total Distance: approx. 3.5 miles
Warm up: 5-10 min easy jog  (Z1-2)
Dynamic stretches & plyometrics (optional)

Main Workout:
4x 400m repeats (Z4)
1 minute recovery between each (Z1-2)

Cool down: 5-15 min easy jog (Z2-1)

Sample Day 5

6mi
Long Run

6 miles - Zone 2

Sample Day 6

3mi
Optional Recovery Run

3 miles - Zone 2

Sample Day 8

4mi
Base Miles

4 mile "chat pace" run. Zone 2

Sample Day 10

4mi
Speedwork

Total Distance: approx. 4 miles 

Warm up: 5-10 min easy jog  (Z1-2)
Dynamic stretches & plyometrics (optional)


Main Workout:
4-5x Hill repeats (~1/4 mile long and 4-5% grade). Zone 4 up the hill, easy jog down the hill.

Cool down: 5-15 min easy jog (Z2-1)

Sample Day 12

7mi
Long Run

7 miles - Zone 2

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