RUNfit 365 | 28 Week INTERMEDIATE Half-Marathon

Average Weekly Training Hours 03:33
Training Load By Week
Average Weekly Training Hours 03:33
Training Load By Week



Firstly, thank you for checking out our plan. There are thousands of options out there and we know it can be difficult to choose the right one for you. We have put a lot of time into the details of our training plans and believe they are the best out there.

This plan is an INTERMEDIATE plan with a 28 week duration. It is for someone who has done the distance and wants to step it up a notch. Your goal is to get a new Personal Best. This plan is not for new runners and it is recommended you have been running for at least a year consistently. Consider a basic or a "my first" plan if you have been running less than that. The starting long run for this plan is 45 Minutes.

Training Volume and Load

Types of workouts you will find in this plan:
• Easy Runs
• Long Runs
• Fartleks
• Hill Repeats
• Race Pace Repeats
• Tempo Repeats
• Tempo Runs
• VO2 Max Repeats

Time and Approximate miles you will spend training on the low and peak weeks (based on your race pace):
6:00 min/mi Race Pace: 2:30 - 5:00 Hours (about 21 - 45 Miles)
7:00 min/mi Race Pace: 2:30 - 5:00 Hours (about 19 - 39 Miles)
8:00 min/mi Race Pace: 2:30 - 5:00 Hours (about 17 - 35 Miles)
9:00 min/mi Race Pace: 2:30 - 5:00 Hours (about 15 - 31 Miles)
10:00 min/mi Race Pace: 2:30 - 5:00 Hours (about 14 - 29 Miles)
11:00 min/mi Race Pace: 2:30 - 5:00 Hours (about 13 - 26 Miles)

Thank you again for considering our training plans. Please don't hesitate to contact us with questions at support@runfit365.com


Happy Training!

Sample Day 2
0:30:00
Easy Run x 00:30 (hh:mm)

Easy runs are like long runs, but shorter. They are important in developing and maintaining your endurance Intensity: Zone 2 Course: Flat to slightly Rolling

Sample Day 3
0:30:00
Easy Run x 00:30 (hh:mm)

Easy runs are like long runs, but shorter. They are important in developing and maintaining your endurance Intensity: Zone 2 Course: Flat to slightly Rolling

Sample Day 4
0:36:00
Fartlek 3-2-1 x 6 Cycles

Develops your Aerobic/Anaerobic Systems. Run the following sequence after a thorough warm-up: 3 minutes at low intensity, Followed by 2 minutes at moderate intensity, followed by 1 minute at high intensity Repeat for a total of 6 times Intensity: Follow directions above Course: Flat to slightly Rolling **Warm-up and Cool-down not included in time

Sample Day 6
0:30:00
Easy Run x 00:30 (hh:mm)

Easy runs are like long runs, but shorter. They are important in developing and maintaining your endurance Intensity: Zone 2 Course: Flat to slightly Rolling

Sample Day 7
0:45:00
Long Run x 00:45 (hh:mm)

This is a long distance run done at an easy pace. These runs are key to getting you to the end so make sure to do them, and avoid the temptation to go too fast. Intensity: Zone 2 Course: Flat to slightly Rolling

Sample Day 9
0:30:00
Easy Run x 00:30 (hh:mm)

Easy runs are like long runs, but shorter. They are important in developing and maintaining your endurance Intensity: Zone 2 Course: Flat to slightly Rolling

Sample Day 10
0:30:00
Easy Run x 00:30 (hh:mm)

Easy runs are like long runs, but shorter. They are important in developing and maintaining your endurance Intensity: Zone 2 Course: Flat to slightly Rolling