12-week Intermediate Half Marathon Plan (with Zones)

Training Load By Week
Training Load By Week

This plan is written for the athlete that has run at least 1 half marathon and has a base of 20 to 25 miles week. In addition to the weekend long run, aerobic and recovery runs, the plan includes hill workouts and steady state runs, and tempo and track workouts to improve the athlete's endurance and neuromuscular efficiency.

The first 6 weeks the athlete will spend time establishing a deeper endurance base with Hill Repeats and Steady State workouts. The athlete will replace specified Hill and Steady State work with Tempo work and track work starting in week 7.

Drop weeks and Recovery runs are in place to keep the athlete healthy and injury free.

The plan also includes Core and Hip Stability and Strength workouts to ensure that the athlete is caring for their foundation.

Coach Michele also offers one, 15-minute complementary phone call to answer questions.

Coach Michele not only currently trains for and races ultra distances up to 100 miles, but she has coached several athletes to finishes from the 5k to the 100 mile distance.

Sample Day 2
5mi
3 x 3 x 3 Hill Workout

Ideally you have a hill that's .75 to 1 mile in length and it between a 4 and 6% grade. 

1 to 2 mile warm-up on easy terrain at easy conversational pace.

Run 3 minutes up hill (I want you to get to 80 to 85% of your max heart rate as quickly as possible and then maintain). 

Run easy 3 minutes down hill. You should feel recovered and ready to push for the next hill repeat up.

Repeat this 2 more times (Total of 3 times). 

1 to 2 mile cool-down at easy conversational pace.

Sample Day 3
3mi
3 mile Aerobic Run

Run at a light pace. 

This run should be done at 60 to 70% effort (Zone 2). You should be able to easily carry on a conversation during the duration of this run.

Sample Day 4
5mi
45 minute Steady State Run

15 minute warm-up at easy conversational pace
15 minutes @a moderate pace (close to 80%) at the top of Zone 3.
15 minute cool-down at easy conversational pace

Sample Day 6
6mi
6 mile Aerobic Run

Run at a light pace. 

This run should be done at 60 to 70% effort (Zone 2). You should be able to easily carry on a conversation during the duration of this run.

Sample Day 7
3mi
3 mile Recovery Run

Run at a very light to light pace.

You should at be at about 50 to 60% effort (Zone 1) The recovery run should feel easy and you should be able to easily carry on a conversation for the duration of the run.

Sample Day 9
5mi
3 x 3 x 4 Hill Workout

Ideally you have a hill that's .75 to 1 mile in length and it between a 4 and 6% grade.

1 to 2 mile warm-up on easy terrain at easy conversational pace.

Run 3 minutes up hill (I want you to get to 80 to 85% of your max heart rate as quickly as possible and then maintain).

Run easy 3 minutes down hill. You should feel recovered and ready to push for the next hill repeat up.

Repeat this 3 more times (Total of 4 times).

1 to 2 mile cool-down at easy conversational pace.

Sample Day 10
3mi
3 mile Aerobic Run

Run at a light pace. 

This run should be done at 60 to 70% effort (Zone 2). You should be able to easily carry on a conversation during the duration of this run.

Michele Pettinger
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P3 | Running

Train with Purpose. Run with Passion. Always Persevere.

We understand that every runner is unique; your history in the sport, current lifestyle and personal goals all play a role in designing the right plan. P3 Running is built on the belief that when you have the very best knowledge as your starting point, and support from your coaches and community throughout your training, you can foster, nourish and unleash your true potential.