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.
Consistency is built through a manageable routine. This plan focuses on four purposeful runs per week, allowing for high-quality work followed by 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, removing decision load and saving you time.
- Pacing: Guidance on how to manage your effort so you can sustain your target speed throughout the entire race.
- Technique: Simple points to help you move more easily, which is essential for maintaining form when you are tired.
- Resilience: A weekly strength session designed to help your body stay strong and handle the demands of faster running.
- No Guesswork: Every workout is prescribed using your personal targets to ensure the work is appropriate for your current fitness.
Your 10-Week Roadmap
- Weeks 1 to 5: Routine. Set your targets and build a solid foundation of stamina. This phase is about establishing a consistent training habit.
- Weeks 6 to 10: Performance. Sessions that simulate the demands of the race. You will work on holding your pace before a taper to ensure you feel fresh on race morning.
Is This Your Next Step?
- Intermediate Runners: You can already run for 90 minutes comfortably and want a professional path to a personal best.
- PB Chasers: You want a reliable plan to feel more capable and confident over the 21.1km distance.
- Structure Seekers: You want a 4-run weekly schedule that fits into a busy lifestyle without being overwhelming.
Your Deliverables
- 10 weeks of training syncing to TrainingPeaks for clear guidance on your watch every day of the plan.
- 4 purposeful runs per week including easy efforts, interval sessions, and weekly long runs.
- 1 integrated strength session per week focused on stability and mobility to keep you running strongly.
- 3 essential rest days every week to facilitate recovery and help you stay consistent with the build.
- Coach support via email for help with your sessions or 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.