Community Beginner

Half Marathon Plan - Intermediate

This plan is for more experienced runners who want to improve their performance. If you have built an endurance base and have run a few half marathons, and are looking to improve your pace, this one's for you. This plan incorporates speedwork once a week, in addition to easy runs, long runs, and cross-training.

Goal distance General 12 weeks · 7 sessions/week
Duration 12 weeks
Sessions 84
Total distance 365.6 km
Longest run 21.1 km
Weekly average 30.5 km
Recovery sessions 14
RELATIVE PLAN CALENDAR

Weeks 1–4

No personal dates are attached to this reusable plan.
Week 1 · Mon Day 1
30 minutes Cross-Training
Note
30 minutes
Week 1 · Tue Day 2
5km Easy Run
Note
5km
Week 1 · Wed Day 3
5 x 400m at 5k pace. Jog/walk in between to recover. Interval Training
Note
5 x 400m at 5k pace. Jog/walk in between to recover.
Week 1 · Thu Day 4
5km Easy Run
Note
5km
Week 1 · Fri Day 5
No workout note Rest Day
Week 1 · Sat Day 6
5km Easy Run
Note
5km
Week 1 · Sun Day 7
8km Long Run
Note
8km
Week 2 · Mon Day 8
30 minutes Cross-Training
Note
30 minutes
Week 2 · Tue Day 9
5km Easy Run
Note
5km
Week 2 · Wed Day 10
30 minutes Tempo Run
Note
30 minutes
Week 2 · Thu Day 11
5km Easy Run
Note
5km
Week 2 · Fri Day 12
No workout note Rest Day
Week 2 · Sat Day 13
5km Race Pace
Note
5km
Week 2 · Sun Day 14
10km Long Run
Note
10km
Week 3 · Mon Day 15
40 minutes Cross-Training
Note
40 minutes
Week 3 · Tue Day 16
6km Easy Run
Note
6km
Week 3 · Wed Day 17
6 x 400m at 5k pace. Jog/walk in between to recover. Interval Training
Note
6 x 400m at 5k pace. Jog/walk in between to recover.
Week 3 · Thu Day 18
5km Easy Run
Note
5km
Week 3 · Fri Day 19
No workout note Rest Day
Week 3 · Sat Day 20
5km Easy Run
Note
5km
Week 3 · Sun Day 21
10km Long Run
Note
10km
Week 4 · Mon Day 22
40 minutes Cross-Training
Note
40 minutes
Week 4 · Tue Day 23
6km Easy Run
Note
6km
Week 4 · Wed Day 24
35 minutes Tempo Run
Note
35 minutes
Week 4 · Thu Day 25
5km Easy Run
Note
5km
Week 4 · Fri Day 26
No workout note Rest Day
Week 4 · Sat Day 27
5km Easy Run
Note
5km
Week 4 · Sun Day 28
11km Long Run
Note
11km