Half Marathon | 10-Week Intermediate Performance Plan
Improving your half marathon performance requires training with a specific purpose. This 10-week plan is designed for intermediate runners who want a professional structure to reach a new personal best. It provides a clear path to build the stamina and pace needed for the 21.1km distance. By following a methodical system, you can balance your preparation with a demanding career, ensuring every session counts toward race day success.
This plan focuses on four purposeful runs per week, allowing for high-quality work and adequate recovery. You will move through a structured build that increases your ability to hold a faster pace for longer. This framework removes the stress of second-guessing your training, giving you the confidence that your preparation is grounded in sound principles. Every hour you spend training is used effectively to build the resilience needed for a successful race.
How This Helps You
- Clear Direction: A professional schedule that tells you exactly what to do each day.
- Pacing: Guidance to help you manage your effort to sustain your target speed.
- Technique: Simple points to help you move more easily and maintain form when tired.
- Resilience: A weekly strength session to help your body handle faster running.
- No Guesswork: Every workout is prescribed using your personal targets.
Your 10-Week Roadmap
- Weeks 1 to 5: Routine. Set your targets and build a solid foundation of stamina.
- Weeks 6 to 10: Performance. Sessions that simulate race demands followed by a taper.
Is This Your Next Step?
- Intermediate Runners: You can run for 90 minutes and want a professional path to a PB.
- PB Chasers: You want a reliable plan to feel more capable over the 21.1km distance.
- Structure Seekers: You want a 4-run schedule that fits into a busy lifestyle.
Your Deliverables
- 10 weeks of training syncing to TrainingPeaks for clear guidance on your watch.
- 4 purposeful runs per week including easy efforts, intervals, and long runs.
- 1 weekly strength session focused on stability to keep you running strongly.
- 3 essential rest days every week to facilitate recovery and consistency.
- Coach support via email for practical training advice when you need it.
View other Half Marathon Plans Here
The Professional Approach
Success is the result of a consistent system. By following a plan grounded in science and clear structure, you can focus on execution. This provides the clarity required for a meaningful result.
With over a decade of professional swim coaching and an international triathlon background, I help beginners and developing athletes build sustainable habits for endurance sport. I coach athletes currently training under 12 hours a week who may not have grown up in sport. My approach prioritises clarity, patience, and purpose behind every session, ensuring training fits around your life without unnecessary pressure.