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8 week Intermediate Half Marathon Plan

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8 week Intermediate Half Marathon Plan


Matty Graham

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8 Weeks

Plan Description

Welcome to the Exponential Performance Coaching 8 week half marathon training plan. In this training plan Sport Scientist and Endurance Coach Matty Graham of Exponential Performance Coaching provides intermediate athletes a step by step guide to physically prepare them for their best half marathon performance.

Along with this it provides you with critical training and racing nutrition information. This training plan is aimed at maximising the athletes training time with high-quality specific training sessions.

The training plan is prescribed base on training time with training intensity based on heart rate or rating of perceived exertion.
The training plan includes a field-based test to calculate heart rate zones based on an estimated anaerobic threshold heart rate.
It is assumed that athletes starting this training plan are currently run 2-3x per week for 45 min – 1 hour

This programme includes

-An 8 week progressive periodised plan that can be started at any time

-Detailed daily training sessions

-Training and racing nutrition handbook

-Stretching guidelines

-Field test to track your performance and calculate your personalised heart rate zones

- A free Training Peaks account

Physical exercise and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation.
It is advised that you consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly.
All training and exercise you perform you perform at your own responsibility and at your own risk. The editors, authors and or publishers of the Exponential Performance Coaching website, articles, training plans and videos disclaim any responsibility from any adverse effects of consequences from this training plan.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
04:13:00 02:00:00
Day Off x3
—— ——
Workouts Per Week Weekly Average Longest Workout
04:13:00 02:00:00
Day Off
—— ——

Training Load By Week

Matty Graham

Exponential Performance Coaching

My name is Matty Graham, I live in Wanaka New Zealand.

My coaching aim is to provide effective sport science base training programmes and support to help athletes of all levels to perform at their peak and achieve their goals.

  • 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.

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