9-Week Half Marathon Training Plan (Intermediate)
This 9-week plan builds aerobic endurance, strength, and race-specific fitness to prepare for a half marathon with a focus on a controlled, negative-split effort. Weekly structure includes:
Easy Runs (RPE 2–3): Recovery and aerobic development
Steady / Progression Runs: Build sustained pace and pacing awareness
Tempo / Threshold Workouts: Improve lactate threshold and running economy
Long Runs: Gradual mileage progression with optional progressive finishes
Optional Recovery Runs: Additional low-intensity miles if desired
Off Days: Essential rest and recovery
Peak mileage occurs around Week 5 (~36 miles), tapering in Weeks 7–8 to optimize race-day performance. Use paces as guidelines; adjust by feel and effort to stay in target zones.