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8 Week Intermediate Half Marathon w/ Triathlon Cross Training


Sara Crawford

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8 Weeks

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Plan Description

This is a great plan to use for a fall or winter half-marathon after the triathlon season is over. Weekly plan includes 4 run days, 1 bike day and 1 swim day. Only one workout per day to give you a bit of a break from that heavy training you did during the season.

Rest/makeup day on Friday for greatest training flexibility - miss a training day earlier in the week and that becomes your rest day! Shift the remaining week's training by a day.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:10 hrs 1:10 hrs
Swim x1
2,303m 2,469m
Day Off x1
—— ——
Bike x1
1:11 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:10 hrs 1:10 hrs
2,303m 2,469m
Day Off
—— ——
1:11 hrs 2:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.

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