Half Marathon Intermediate Plan

This 12-week plan 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.

I'm only an email away for questions that may arise during the course of this training plan. Simply send me a message and I'll answer within 24h: sandro@run4speed.com

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
HTML5 Icon

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
HTML5 Icon