Get Ready to Run: Your 20-Week Beginner-Intermediate Half-Marathon Plan

This exciting 20-week program is tailored for runners who are in good shape and can comfortably run for at least 40 minutes without stopping. You’ll kick off your journey with 100 minutes of running each week (about 10 miles) and gradually build up to a peak of 280 minutes (around 28 miles) per week. With three to four running days each week, the focus is on time spent running rather than distance, making it easier to track your progress.

Structure of the Program
The plan is divided into five cycles, each lasting four weeks, allowing for a smooth transition from one phase to the next. Each cycle culminates in a recovery week, which is just as vital as the more intense training weeks. During these recovery weeks, resist the urge to push yourself to run more or faster. Instead, use this time to recharge both physically and mentally, so you’re ready to tackle the next cycle with renewed energy.

Focus on Aerobic Capacity
The primary goal of this program is to enhance your aerobic capacity through a steady increase in running time. As you progress, you’ll incorporate quality aerobic runs and anaerobic threshold (AT) workouts, ensuring a well-rounded training experience.

Taper and Test Your Progress
The program wraps up with a one-week taper, allowing your body to rest and recover before the big day. You’ll also have the opportunity to participate in races at the end of selected cycles. These races are a fantastic way to test your progress and adjust your training paces as needed.

Note: If a race is scheduled for Saturday instead of Sunday, simply adjust your weekly plan accordingly.