Run a half-marathon you're proud of.
The 16-Week Half-Marathon Program (Intermediate) is for runners who've done the 21.1km and are ready to race it properly. This plan builds the speed, strength, and race-day execution to deliver a performance you'll remember.
Program Structure:
4–5 runs per week — building volume and sharpening race fitness
3:1 periodisation — 3 weeks of progressive overload followed by a recovery week to absorb your fitness gains
1–2 smaller key sessions per week — tempo runs and structured efforts to lift your threshold and build race pace confidence
Designed by national champion coaches Nick & Tom Moulai, this plan gives you the structure to stop surviving the half-marathon and start racing it.
Your best half-marathon is ahead of you.