Half Marathon Intermediate Plan

This 12-week plan is designed for faster race results. It averages 30 miles (48 km)/week with 4 runs/week. It includes easy runs, long runs, threshold runs, VO2max intervals, and repetitions.

The long run starts at 7 miles (12 km) and peaks at 12 miles (20 km) in week 9.

4SPEED™ funnel periodization – designed to enhance your general endurance, lactate threshold, VO2max, and neuromuscular power specific to the demands of the half marathon.

You're not alone. I'm only an email away for questions that may arise during the course of this training plan. Simply drop me a message here and I'll answer within 24h: sandro@run4speed.com
Click here to learn more about the training system!
In my opinion, the most suitable training progression for competitive road runners is funnel periodization (see graphic above). Since its short cycles continually train - or at least maintain - the full spectrum of physiological skills, it allows for multiple peaks within one season and seamless transitions to different race distances.

1. Foundation - This is the base + speed phase which is characterized by extreme polarization.

2. Pre-Competition - This is the fitness phase with a strong focus on VO2max and lactate threshold.

3. Race-Specific - This is the sharpening phase where your race-fitness is brought to a peak.

HM Intermediate | Miles

$29

12-week PR training plan in miles
4 runs/week | 30 miles/week
✔ 12 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download

HM Intermediate | KM

$29

12-week PR training plan in km
4 runs/week | 48 km/week
✔ 12 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download
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