Who This Plan is Best For
This 12-week intermediate half marathon training plan is designed for runners who have a solid base and want to move beyond simply finishing. It is ideal for athletes who:
- Have completed a half marathon or 10K, or currently run 4-5 times per week and can comfortably complete a 6-mile run.
- Have some experience with faster running (strides, tempo efforts) and want structured quality work each week.
- Want a clear progression that builds tempo runs to 30 minutes, adds interval sessions, and takes long runs to 14 miles with goal-pace practice built in.
This plan peaks around 40 miles per week. If you are newer to running, consider the Beginner version of this plan instead.
What to Expect
- One to Two Quality Sessions a Week: Weekly tempo runs building from 15 to 30 minutes, interval sessions (400s and 800s), strides, and a goal-pace finish on the week-10 long run.
- Steady Volume: Six runs per week with a midweek run up to 8 miles, weekly long runs of 7 to 14 miles, and a cutback week every fourth week for recovery.
- Self-Guided Plan: Detailed instructions for each workout, including paces, effort zones, and fueling guidance. Direct communication with a coach is not included.
Required Equipment
- A GPS watch or running app to track distance, time, and pace.
- Comfortable, properly fitted running shoes suited to higher-mileage weeks.
- Access to safe running routes for tempo and long-run days.
- Hydration gear and race-day nutrition for long-run fueling practice.
You're putting in the work, but something isn't clicking - same pace, a nagging injury, or a plan that doesn't fit your life. I build training around you: your fitness, your schedule, your goals. I'm Bryce Beckstrand - 15 years racing everything from 5Ks to a full Ironman, still racing, and I never ask you to do something I'm not doing too. Three Peaks Endurance: custom 1-on-1 coaching from $250/mo, ready-made structured plans from $49.