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12 week Half Marathon Level 1 (Beginner) Plan


Andrew Dollar

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12 Weeks

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Plan Description

This is a beginner friendly half marathon plan. It is designed around four runs a week: Tuesday, Thursday, Saturday and Sunday. Athletes are encouraged to rest on Monday and Friday while crosstraining on Wednesday.

The plan starts with an initial run of 3 miles or 30 minutes. It builds to a long run of 10 miles and a total weekly mileage of 20-25, depending on the athlete. All the runs should be performed at easy, conversational pace. In addition to training, week 6 includes a 10k race so that the athlete can prepare themselves for race like conditions.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
—— ——
Day Off x2
—— ——
X-Train x1
—— ——
Strength x1
0:12 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
—— ——
Day Off
—— ——
—— ——
0:12 hrs 0:20 hrs

Training Load By Week

Andrew Dollar

FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 300 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.

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