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3 month half marathon build (Intermediate)


Dalzell Coaching

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13 Weeks

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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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Plan Description

This plan is intended for the individual looking to improve their time at the half marathon distance. For a solid run base to start this plan I'd recommend the individual be able to run 20 miles a week before starting.

The plan will build up to 30 miles of running a week but focuses more on frequency of running per week and improving overall running abilities through steady building of mileage.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
20mi 12mi
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
20mi 12mi
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Derek Dalzell

Dalzell Coaching

Time Trialing, Power Gains, FTP, Running form, Triathlon,

I offer a premium coaching service that is 100% customized to the individual. With plans being uploaded weekly, this gives me the ability to continuously analyze data and customize your next weeks plan based on the training load/peak we have targeted. Its 100% individualized and I work to create a training/life/work balance while still making you competitive

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