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