Half Marathon | 12-Week Intermediate Performance Plan

Improving your half marathon requires training with a specific purpose. This 12-week plan is for intermediate runners wanting a professional structure to reach a new personal best. It provides a clear path to build the stamina and pace needed for 21.1km. By following this 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 recovery. You will move through a structured build to increase your ability to hold a faster pace for longer. This framework removes the stress of second-guessing your training, giving you confidence that your preparation is grounded in sound principles. Every hour you spend training builds 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 manage your effort and sustain your target speed throughout the race.


• Technique: Simple points to help you move more easily and maintain form when tired.


• Efficiency: Sessions averaging just over an hour designed to fit into a busy working week.


• No Guesswork: Every workout is prescribed using your personal targets for your fitness level.

Your 12-Week Roadmap

• Weeks 1-4: Base. Set your targets and build a solid foundation of stamina.


• Weeks 5-8: Build. Push your limits with threshold efforts and increased distance for strength.


• Weeks 9-12: Performance. Hone your race pace and taper to ensure you feel fresh.

Is This Your Next Step?

• Intermediate Runners: You run for 90 minutes comfortably and want a 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 a busy lifestyle.

Your Deliverables

• 12 weeks of training syncing to TrainingPeaks for guidance on your watch every day.


• 4 purposeful runs per week including easy efforts, intervals, and long runs.


• 3 essential rest days per week to facilitate recovery and help you stay consistent.


• 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.