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13.1 INTERMEDIATE Half Marathon Plan (GM)


Pinnacle Multisports

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16 Weeks

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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 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 Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:44 hrs 2:00 hrs
Day Offx1
—— ——
0:18 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
3:44 hrs 2:00 hrs
Day Off
—— ——
0:18 hrs 0:40 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

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. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.