12 week Intermediate Half Marathon Plan

Author

Scott Iott

All plans by this Coach

Length

12 Weeks

Typical Week

2 Day Off, 5 Run, 1 X-Train

Longest Workout

12 miles

Plan Specs

running half marathon intermediate hr based pace based

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Summary

Welcome to my 12 week half marathon plan for intermediate runners. This plan will target the runner who has some experience and wants to improve on their prior race times. The 12 week program includes 5 days of running, one day of rest, and one day of crosstraining. The mileage starts at 24 miles per week and works up to 36 miles per week. The goal of this program is to finish a half marathon in 2 hours.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:26

Scott Iott

SuperFly Coaching

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Specializing in endurance athletes : triathletes, cyclists, runners as well as swimmers.

Back to Plan Details

Sample Day 1

4mi
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

Sample Day 2

4mi
Speed-Intermediate half marathon

Warm up with 15 minutes of easy jogging with a few strides. Then hit the track for 3 x 400 meters with 200 walk/jog recovery. Finish with easy jogging cooldown.

Sample Day 3

4mi
Easy to moderate, rolling course

Easy to moderate run on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.

Sample Day 4

0:45:00
Crosstrain Day

Today is a crosstrain workout. Choose any activity that is not weight bearing. Examples are cycling, swimming, elliptical machine, etc. Maintain an aerobic pace throughout your session.

Sample Day 5

7mi
Long Run - Intermediate half marathon

Warm up with easy jogging for 15 minutes. Then run 4 miles at goal race pace. Finish the run with a easy jogging cooldown.

Sample Day 6

5mi
Tempo efforts-Half marathon

After a brief warm up run 20 minutes at tempo pace. Tempo pace should be firm but sustainable. Finish the run with a 10 minute cooldown jog.

Sample Day 8

4mi
Easy jog, check cadence

On soft surface. Easy jog only. Check cadence several times (21 plus right foot strikes in 15 seconds).

12 week Intermediate Half Marathon Plan

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