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12 week beginner- intermediate Half Marathon (RPE)


Owen Connolly

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12 Weeks

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Plan Description

This Intermediate Half Marathon plan is primarily based on the individuals current ability. It can be adapted to pace and adjusted for time if necessary.
We acknowledge no two athletes are the same and in so, the schedule is fully flexible with the aim of achieving the same goals. Please contact me to via email to discuss the plan and we can adapt it to suit you.
A solid base is the foundation for a successful season and increases the chance of achieving your goals. Therefore it is advisable to have completed you base Phase before starting into this programme.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:54 hrs 1:35 hrs
Workouts Per Week Weekly Average Longest Workout
2:54 hrs 1:35 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Owen Connolly

Owen Connolly Running (Coach)

Owen has been involved in the fitness industry for the past 22 years. He has coached endurance athletes for over 16 years and has trained National and Provisional Champions along with complete novices.
Owen is interested in training any athlete that wants to improve in the sport and believes that all athletes should be given the opportunity to achieve their best performance.

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