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Intermediate 12 Week Half Marathon Program - Builds to 45 miles per week


KC Endurance

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12 Weeks

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Plan Description

Built for the runner that has been running at least 3 or 4 days per week and has previously done a half or full marathon. The program progresses mileage and speed every 2nd or 3rd week and speed work gradually gets extended. Peak mileage will reach 45 miles, then taper off going into the last 10 days before the half marathon. With this guide, the athlete can contact KC Endurance at any time with any training related questions. Includes strength training plan created by RunningMate (

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
33mi 13mi
Strength x2
—— ——
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
33mi 13mi
—— ——
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Jeremy Hammer

KC Endurance

KC Endurance is an online and small group training business for individuals wanting to begin a running program or to improve on their current running ability. Get help from a coach in building your fitness and performing better than your best for any race distance 5k to Marathon.

Services include Online Coaching, Group Training, and Strength and Conditioning, as well as a personal pacing guide for local Kansas City races.

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