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Half Marathon - Moderate 12 Week Run Up Training Plan

Author

Dave Burgess

All plans by this Coach
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Length

12 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 designed for those who are coming into their training with a little bit of running experience and are looking to up from a basic plan to one that will improve their half marathon result. This plan is managable for most runners with a fair amount of experience - even those with limited time for training.

The recovery days in this plan are Monday and Friday with the key quality sessions being Tuesdays and longer runs on Sunday. And to ensure that your training is of the highest quality, a regression rate test is performed in the first week of the plan, and a heart rate zone chart (provided) can be used to ensure your training impact is maximized.

There is a nice combination of both endurance based sessions as well as some great speed sessions in this plan. This is a great way to move up from a beginner plan.

All workouts are designed based on HR training zones so each workout is customized to each individual runner.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
4:49 hrs 1:45 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
4:49 hrs 1:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Dave Burgess

Podium Training Systems

Dave is dedicated to high performance triathlon and endurance sport coaching. Dave works with athletes of all abilities -first-time to elite- competing in distances from sprint to full Ironman, as well as Xterra. Dave is an expert in swimming analysis, and prides himself on his ability to work with athletes of all levels - whether remote or local.

Dave's goal is to provide athletes with the best coaching and instruction - ensuring the highest possible performance and improvement.

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