12-Week Half Marathon Plan – Norwegian Singles Method
This 12-week half marathon training plan is based on the Norwegian Singles threshold training approach, designed to maximize performance through controlled intensity and progressive load. Built for runners with a consistent training background (35–55 km per week), this plan develops endurance, strength, and race pace efficiency to prepare you for a strong half marathon performance.
🔹 Key Features
3 structured quality workouts each week at 90–95% of threshold pace, with precise 60s recoveries
Progression from controlled aerobic threshold intervals to more race-specific efforts
Recovery, easy, and long runs prescribed as % of threshold pace for balanced intensity
Built-in recovery weeks and taper to ensure optimal freshness for race day
Time-based sessions rather than distance, making it adaptable for all runners
🔹 Weekly Structure
Mon – Recovery run or rest
Tue / Thu / Sat – Quality sessions (threshold intervals and race-pace sharpening)
Wed / Fri – Easy aerobic runs
Sun – Long run, progressively building toward race distance
🔹 Who It’s For
Runners targeting a half marathon who want a structured, evidence-based plan
Athletes who can train 5–7 days per week
Those seeking smart threshold-based training that balances performance and recovery
Follow this plan to progressively build your aerobic capacity, improve your ability to sustain faster paces, and arrive at the start line ready for your best half marathon yet.
Keep up to date on my Instagram or Facebook page @pinnaclemultisportcoaching where you can post your queries on your plan and will provide feedback
Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.