12-Week Intermediate Half Marathon Training Plan
12-Week Intermediate Half Marathon Training Plan
Length
12 Weeks
Plan Description
This 12-week plan is designed for intermediate runners with at least 1-2 years of long distance running experience who are looking to train 4 days per week. Weekly mileage starts in the mid 20s and gradually builds to peak weeks in the low 40s. Each week includes two easy runs, one long run, and one interval or threshold workout. For best results, it's strongly recommended to use a GPS watch that tracks distance, time, and pace. Since many workouts are guided by heart rate, using a chest strap heart rate monitor can provide more accurate data than a wrist sensor.
A version of this plan was successfully used by several athletes I coached for the 2024 and 2025 New York City Half Marathon and Brooklyn Half Marathon. The feedback was overwhelmingly positive.
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
26mi | 12mi |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
26mi | 12mi |
Training Load By Week
This plan works best with the following fitness devices:
- 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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