Half Marathon Primer (4 Weeks) - Intermediate Runner Template
This plan is designed for runners who are already fit and consistent, and want a focused, race-specific final 4 weeks that sharpens fitness while tapering you into race day feeling fresh and ready.
This plan is for you if:
-You’re running consistently (4–6 days per week)
-You’ve run a half marathon before
-You want structured key workouts + pacing guidance without a full multi-month build
-You’re looking to arrive at race day sharp, confident, and not overcooked
What’s included:
-4 weeks of training leading directly into race week
-5 runs per week + optional 6th easy run
-Weekly structure built around “hard days hard / easy days easy” to support recovery
Key sessions each week:
-Threshold/tempo session to maintain fitness and improve control
-Speed/economy session to keep legs responsive and efficient
-Long run with race-specific pacing touches (then tapered down)
-Zones + RPE targets for every workout (works whether you train by pace, HR, or feel)
-Optional strength maintenance: 1–2 short sessions/week (20–30 min), reduced in Weeks 3–4
Sophie Hotchkiss is an endurance coach and the founder of Endura Performance, working closely with endurance athletes to build sustainable fitness and real performance gains through structured, science-informed training. A lifelong triathlete and Ironman athlete, she brings firsthand experience to season planning and race preparation. As a registered massage therapist and personal trainer, Sophie also supports athletes with a practical focus on recovery and long-term durability.