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