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MRD - 1/2 Marathon Plan - Moderate - 8 hour Max Week -12 Weeks

Browse More Plans

MRD - 1/2 Marathon Plan - Moderate - 8 hour Max Week -12 Weeks


Justin Trolle


12 Weeks

Plan Description

This plan is designed for those who are coming into their training with a little bit of running experience and are looking to step it up from a basic plan to one that will give them the best possible chance at a great half marathon result in 12 weeks time. The maximum training week is only a little under 8 hours in duration. This plan is managable for most seasoned runners, even those with limited time for training.

The traditional easy/recovery days in this plan are Monday and Friday with the key quality sessons being Tuesdays and Saturdays.

There is a nice combination of both endurance based sessions as well as some great speed sessions each week in this plan. With this plan we really step it up from the beginner plan in order to get some real traction bringing down your times in preperation for race day.

All workouts are designed based on training zones which are customized to each individual runner. Information about how to use these training zones, as well as other information regarding running form and testing can be accessed through the following link:

Athlete Field Based Testing - Webinar

Access Password: running

You can access it following the link below:


Running Mechanics - Video Analysis Session - Webinar

Access Password: runbetter

You can access it following the link below:

For more information or to look at customising your plan more please contact us directly at

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
04:18:00 01:45:00
Custom x3
01:24:00 00:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
04:18:00 01:45:00
01:24:00 00:30:00
Day Off
—— ——

Training Load By Week

  • 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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