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Half Marathon 12 week Base program- Intermediate (3-6 hours a week)

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Half Marathon 12 week Base program- Intermediate (3-6 hours a week)


Tony Dodds

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12 Weeks

Plan Description

Setting out to start your half marathon training? Here we have a base program to get you started, fit and strong.
I am Tony Dodds an Olympic Triathlete from New Zealand. When starting off with training at the start of the season, it doesn't matter who you are, it needs to be controlled. Going too fast or too long early on will incur injuries.

Before starting this program you should be able to comfortably run 45 minutes. From here we build your strength up by using core and plyometrics, then slowly increasing the running to 1 hour 45 minutes by the end of 12 weeks.

You will be having 1-2 days off a week, including a bike or a swim to let those legs recover from the running side. Running will be 3-5 times per week, and by the 5th week bringing in some light Tempo work.

This stage of the season you have to hold yourself back, don't get carried away!

If you would like a more personalised program/ coach, I do offer this as well. Get in touch with me at

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:47:00 01:45:00
Day Off x2
—— ——
Strength x1
00:28:00 00:30:00
Swim x1
00:20:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
03:47:00 01:45:00
Day Off
—— ——
00:28:00 00:30:00
00:20:00 00:45:00

Training Load By Week

Tony Dodds

Evolve Triathlon Coaching

I was a Professional Triathlete for 13 years, competing in 1 Olympics, and 2 Commonwealth Games. Since retiring as a professional athlete I have made it my mission to pass on the knowledge and experience I have gained over many years.

I believe that persistency is key and will always pay out in the long run. Finding balance in sport, work, family and friends is an essential to being able to train and race healthy and successful for many years.

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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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