This comprehensive 12-week plan is designed specifically for intermediate runners who can comfortably run a 10K in around 60 minutes and are ready to commit to 4 days of training per week. Whether you’re targeting a new personal best or aiming to confidently cross the finish line under 2 hours, this plan will guide you step-by-step to your goal.

What You’ll Get:

Balanced Training Focus: Build your endurance, improve your lactate threshold, and develop speed through carefully structured workouts that progressively challenge your body without overwhelming it.

Injury Prevention Built-In: As a physiotherapist and running coach, I’ve integrated targeted injury prevention exercises into this plan to keep you strong, mobile, and resilient throughout your training cycle — reducing your risk of setbacks and ensuring you stay on track.

Clear Weekly Structure: Each week includes a mix of easy runs, tempo sessions, interval workouts, and recovery days to optimize performance gains while respecting your body’s need for rest.

Flexible and Practical: Designed for busy runners, workouts are efficient and adaptable, fitting into your lifestyle without requiring hours of daily training.

Expert Guidance: Benefit from professional coaching principles and physiotherapy expertise, so you train smarter, run stronger, and race faster.

If you’re ready to improve your endurance, increase your speed, and break the 2-hour half marathon barrier — all while minimizing injury risk — this plan is your roadmap to success.

Start your journey today and run your best half marathon yet!