13.1 Intermediate Half Marathon Plan (GM)

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13.1 Intermediate Half Marathon Plan (GM)


Pinnacle Multisports

All plans by this Coach


16 Weeks

Typical Week

1 Day Off, 5 Run, 1 X-Train

Longest Workout

2:00 hrs

Plan Specs

running half marathon intermediate time goal hr based

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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 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


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:59

Simon Oliver

Pinnacle Multisports

Simon Oliver is the owner of Pinnacle Multisports. 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.

Sample Day 1

Easy Run

Run easy Zone 2 heart rate

Sample Day 2

Steady Effort

Warm up 10 mins in Zone 1 heart rate, then Run at a steady pace low Zone 3 heart rate. Finish with a 5 min cool down run heart rate Zone 1

Sample Day 4

Cross Train

Cross Train, swim, spin, pilates, yoga etc

Sample Day 6

Long Run

Long run, at a pace where it is easy to have a conversation

Sample Day 7

Strength + Core

Build up strength and core. Self Body weight exercises and core strength exercises

Sample Day 8

Easy Run

Run easy Zone 2 heart rate

Sample Day 9

Interval Workout

Warm up 10 mins in Zone 1 heart rate
5 x 3 mins at Threshold Zone 3 HR
90s recovery jog Zone 1 HR
Cool Down 10 mins

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