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12 week Half Marathon Level 1 (Beginner) Plan

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12 week Half Marathon Level 1 (Beginner) Plan


Andrew Dollar

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12 Weeks

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.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
—— ——
Day Off x2
—— ——
X-Train x1
—— ——
Strength x1
00:12:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
—— ——
Day Off
—— ——
—— ——
00:12:00 00:20:00

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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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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