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12-week Intermediate Half Marathon Plan (with Zones)


Michele Pettinger, RRCA Certified Running Coach, Head Coach at P3|Running

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14 Weeks

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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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Plan Description

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.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
26mi 13mi
Day Off x2
—— ——
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
26mi 13mi
Day Off
—— ——
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Michele Pettinger

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.

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