Your first half marathon, paced properly on a fast, flat course.
12 weeks to the Ras Al Khaimah Half Marathon. Every target is set from your own 5 km time trial, so the plan fits your pace, whether you finish in under two hours or closer to three.
WEEKLY TRAINING
About 3–4 hours a week: 4 runs and 2 short strength sessions, with Monday and Sunday rest. Long runs are set by time, building to one 120-minute peak run.
WHAT YOU GET
• 12 weeks of structured runs and strength sessions that sync to your watch
• 5 km time trials in weeks 1 and 8, with the free TRIFIT threshold pace calculator to set your paces
• Race-pace practice from week 3, building to a 30-minute dress rehearsal
• Short, controlled speed sessions to build efficiency
• A race-day plan: pacing for each part of the race, fueling and drinking
• TRIFIT heat notes for the warmer early weeks
WHO IT'S FOR
First-time half marathoners who already run four times a week (about 20–25 km) and can comfortably run 7–8 km. Set your race date when you apply the plan: race day is the Saturday of week 12, so it works for any year's race.
This plan is general training guidance, not medical advice.
Telani is a passionate Triathlon and multisport coach. She coaches athletes of all levels, from beginners to competitive and provides personalized online training to each individual. This enables her athletes to reach their personal goals with her full support. She will develop intuitive training plans which will give you confidence to train and race at your best. The only time you fail is when you are not tri-ing.
She also focuses on how to handle panic attacks in open water swim.