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12 Weeks

Plan Description


This 12 week program is designed to help you reach your Half Marathon goals! It is built on 4 days of running with an optional 5th day. It begins with 15-20 total miles in it's first week and peaks at 30-36 total miles. It features 2 dedicated rest days and is meant to be fluid and flexible to allow it to fit into almost any schedule. It features:
• 2 Easy Runs
• 1 Optional Easy Recovery Run
• 1 Mid-Week Quality Run
• 1 Long Run w/ quality miles

Daily and Weekly goal mileage is listed as a range. This is to allow you to manage how you are feeling, and responding to the training. If you are feeling good, feel free to take the mileage up to the higher end. If you are feeling tired, sore, etc.- choose the lower end of the mileage.

This plan begins with short distance interval work for the first half of the plan and will feature short time/distance intervals at higher speeds. These paces may look fast, however- they should feel manageable given the short duration of the interval. This type of work helps to build up endurance, work on good form, promotes fast twitch muscle growth.
As the plan progresses into the back half- it will move into longer distance intervals that help dial into holding GRP, which is needed for race day success.

Our training plans use the % of Goal Race Pace (GRP) method, where quality & long run workouts are assigned specific intensity based intervals based on % of GRP.
*In Training Peaks, this is called Threshold Pace. To ensure that you have the correct pacing for your workouts, please ensure that you have this portion of your personal profile updated
There are 6 key % of GRP you need to know as these will be used within your training plan: 115%, 110%, 105%, GRP, 95%, and 90%.

To find out your personal training paces based of your Goal Race Pace, we encourage you to use our Workout Pace Calculator found at:

Not sure what your GRP should be? We recommend using the Jack Daniel's VDOT Running Calculator to help!

An important note-- do not discouraged if you are unable to hit the paces immediately out of the gate. The goal of this plan is to get you ready to a given pace after 12 week of work, but this doesn't mean that we all come into a training plan already able to hit the paces perfectly. The point is to work towards it, always ensuring the effort level is there. Keep working, stick to the plan, the pacing will come!

-Each workout includes pre-workout notes that aid in understanding the goal or specifics on where/how to run it.
-The low end of mileage is always entered as the planned distance, however- the title of the run will call-out if there is a range for that day. Mileage ranges help you manage your total mileage for the day/ week and to help work with your schedule and training needs.
-Cool Down to Distance means that your cool down should be run until you reach the planned distance for the day
-The Sunday concluding a training week has a note that features the total mileage range for the week.

The number on goal of any training plan is to get you to both the start and finish line of your goal race healthy! In order to do so, it is imperative that you are constantly tuning into how you are feeling, listening to your body, and making the right decisions for you and your training.
Good luck on your upcoming race!

Thank you for choosing XTRA MILE LIFESTYLE for your training plan needs!

If you have any questions about the plan, please email to speak with a coach.
Xtra Mile Lifestyle is a Running and Triathlon Coaching team based out of Minnesota. Please visit us at to learn more or inquire about further coaching opportunities.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
00:02:00 00:20:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
00:02:00 00:20:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Lauren Weum

Xtra Mile Lifestyle

XTRA MILE LIFESTYLE is an MN based Run/Tri Club offering online coaching & training plans. Our well-rounded and experienced coaches have many different plans available to help meet your needs, with the goal to you stronger, faster, & keep you training healthy.
Whether you are new to running and/or triathlon or have been doing it for for years- we'd love to help! We aim to equip all ability levels w/ the needed tools to take training to the next level.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

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