This intermediate half marathon plan is designed for runners with a solid training base who want a structured, purposeful program to improve their speed, strength, and race‑day performance.

If you’ve completed a half marathon before and are ready to take the next step, this plan gives you the right balance of challenge and control. You’ll train 3 days per week, with two focused quality sessions and one long run that progresses steadily throughout the 12 weeks.

The program builds volume and intensity gradually, helping you develop stronger aerobic capacity, better pacing control, and improved threshold speed — all without unnecessary mileage or burnout.

You’ll complete a mix of fartlek, tempo, threshold, progressive threshold, and long‑run variations, including race‑specific sessions to sharpen your pacing and confidence.

Every workout is fully structured inside TrainingPeaks, so you always know exactly what to do and how hard to run.

Who this plan is perfect for:
- Runners with a consistent training base
- Athletes who have completed at least one half marathon
- Anyone aiming to improve their previous finish time
- Runners looking for focused, efficient training rather than high mileage

What you’ll get:
- 3 purposeful runs per week
- Two quality sessions (speed, tempo, threshold)
- A progressive long run that builds endurance and confidence
- A race‑specific session to prepare you for your target pace
- Gradual, structured progression designed to improve performance

By the end of 12 weeks, you’ll feel stronger, faster, and ready to run your best half marathon yet.