12-Week Intermediate Half Marathon Training Plan

Are you ready to elevate your half marathon performance and achieve a new personal best?
This 12-week plan is tailored for intermediate runners aiming to make real progress. With clear structure, purposeful sessions, and a race-specific focus, it’s designed to help you train smarter, save time, and run your best race yet.

Achieve Your Goals

• Peak Performance: Reach your full potential with a proven training approach.


• Build Endurance & Speed: Improve your stamina and pacing to sustain your goal race pace.


• Stay Motivated: Varied, engaging sessions keep you progressing and excited to train.


• Train Efficiently: Time-efficient sessions averaging just over an hour fit seamlessly into a busy lifestyle.

Targets of the Plan

• Balanced Progress: With 4 structured runs per week, every session is designed to challenge you while fitting into your busy schedule.


• Proven Training Structure: From building your base to tapering before race day, this plan ensures steady, effective progress at every stage.


• Seamless Smartwatch Integration: Follow your workouts live, track your progress, and stay motivated.


• Clear Guidance: Each workout comes with a detailed explanation so you’ll always know the purpose behind the session.

12 Weeks of Detailed, Progressive Training

• Weeks 1-4: Base Endurance
  Focus on building a strong foundation with steady endurance runs and tempo workouts, preparing you for more intense sessions ahead.


• Weeks 5-8: Threshold Running and Building Distance
  Push your limits with threshold runs and increased distance, building strength and endurance for longer, tougher runs.


• Weeks 9-12: Race Pace Running and Tapering
  Hone race pace efforts, sharpen endurance, and taper slightly to ensure you’re fresh and ready for race day. This block fine-tunes your performance.

Time-Efficient Sessions

• Average session length just over an hour.


• Shorter midweek sessions to fit in with a busy working week.

Who Is This Plan For?

• Intermediate Runners: Designed for runners with some experience looking to improve their performance and hit new goals.


• PB Chasers: Perfect for those aiming to achieve their fastest half marathon yet with a structured, progressive approach.


• Time-Conscious Runners: Ideal for athletes seeking effective training that fits into a busy schedule with four runs per week.


• You should be able to run for an hour and a half before starting this plan.

What You Get

• 4 runs per week with a focus on making the most of the time on your feet.


• 3 Rest days per week.


• A fully integrated training calendar for seamless scheduling.


• Email support whenever you need help or motivation.

Check out our other Half Marathon Training Plans Here

Your Next Level Awaits

This plan will help you develop the endurance, speed, and mental toughness required to excel on race day. Take on the challenge, embrace the journey, and achieve heights you never thought possible!