Run your fastest Dubai half marathon. A 12-week plan for intermediate runners, built for Burj2Burj, the Dubai Creek Striders Half and other January half marathons in Dubai.
Every target is set from your own 5 km time trial, so the plan fits your pace. For a January race, the early weeks fall in Dubai's hot months, so every session tells you when to start before sunrise, when to use a treadmill and when to run by effort instead of pace.
WEEKLY TRAINING
About 3–4¾ hours of running a week: 5 runs and 2 short strength sessions, with Monday and Friday rest. Two quality sessions a week; everything else is easy. Long runs are set by time and build to 115 minutes, with a shorter option for every long run.
WHAT YOU GET
• 12 weeks of structured runs and strength sessions that sync to your watch
• Threshold sessions every week to raise the pace you can hold
• Race-pace work from week 1, moving into the long run from week 7
• A dress rehearsal with 2 × 20 minutes at race pace in week 10
• 5 km time trials in weeks 1 and 8, with the free TRIFIT threshold pace calculator to set your paces
• TRIFIT heat guidance on every session
• Recovery weeks 4 and 8, a two-week taper, and a Sunday race week with a race-day plan: pacing by kilometer, fueling and drinking
WHO IT'S FOR
Runners who have finished a half marathon and want to run it faster. You should already run four or five times a week (about 30–40 km) and be able to run 70–80 minutes comfortably. Set your race date when you apply the plan: race day is the Sunday of week 12.
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.