Browse More Plans

21.1km INTERMEDIATE Half Marathon Plan (GM)

Browse More Plans

21.1km INTERMEDIATE Half Marathon Plan (GM)


Pinnacle Multisport

All plans by this Coach


16 Weeks

Plan Description

This is a 16 week plan for the intermediate runner looking to improve their half marathon time and continually beat their previous race times.

The plan is based on heart rate and time goal. Over the 16 weeks your your 3 runs per week, your weekly volume will increase. Weekly volume increases from 2 to 5 hours. The exceptions are the recovery weeks every fourth week where the volume is reduced to allow the body some much needed rest and to recover. You will be required to cross train on rest days, spinning, swimming, yoga, Pilates etc to aid stretching and suppleness as well as improve overall general fitness.

The plan is to start on a Monday, with long run on the Sunday.

The plan is written in easy to understand language based on pace and perceived effort. By the end of 16 weeks you will have excellent base fitness and be ready to run a half marathon comfortably

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:45:00 02:00:00
Day Off x1
—— ——
X-Train x1
00:18:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
03:45:00 02:00:00
Day Off
—— ——
00:18:00 00:40:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$106.24 USD for the first year, billed yearly.

$45.00 - Buy Now