Half Marathon 12 week Base program- Intermediate (3-6 hours a week)
Half Marathon 12 week Base program- Intermediate (3-6 hours a week)
Length
12 Weeks
Plan Description
Setting out to start your half marathon training? Here we have a base program to get you started, fit and strong.
I am Tony Dodds an Olympic Triathlete from New Zealand. When starting off with training at the start of the season, it doesn't matter who you are, it needs to be controlled. Going too fast or too long early on will incur injuries.
Before starting this program you should be able to comfortably run 45 minutes. From here we build your strength up by using core and plyometrics, then slowly increasing the running to 1 hour 45 minutes by the end of 12 weeks.
You will be having 1-2 days off a week, including a bike or a swim to let those legs recover from the running side. Running will be 3-5 times per week, and by the 5th week bringing in some light Tempo work.
This stage of the season you have to hold yourself back, don't get carried away!
If you would like a more personalised program/ coach, I do offer this as well. Get in touch with me at evolvetriathloncoaching@gmail.com
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
03:47:00 | 01:45:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x1
|
00:28:00 | 00:30:00 |
|
Swim
x1
|
00:20:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:47:00 | 01:45:00 | |
|
|
—— | —— | |
|
|
00:28:00 | 00:30:00 | |
|
|
00:20:00 | 00:45:00 |
Training Load By Week
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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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