HM Intermediate Plan


This 12-week half-marathon intermediate training plan averages 30 miles (48 km)/week with 4 runs/week. The long run starts at 7 miles (12 km) and peaks at 12 miles (20 km) in week 9.


Every 4th week is an active recovery week with reduced mileage and intensity.


This training plan develops your ability to run a faster half-marathon by improving aerobic endurance, lactate threshold, aerobic capacity (VO2max), general speed, and running economy.


Should this plan turn out being too hard or too easy, I will change it to another level free of charge.

The training method
Funnel periodization – a modern training method pioneered by the Kenya-based elite running coach Renato Canova.

It preconditions your speed and endurance early in the training cycle so that you can reach a higher VO2max and lactate threshold in the subsequent focus block and eventually run a faster HM race pace.

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

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

3. Race-Specific - This is the sharpening phase where your HM race-fitness is brought to a peak.
"Sandro’s expertise and attention to detail has helped me improve more than I had thought possible. Through his online coaching, I was able to break my 20 year 5K PR by 21 sec to 15:48. And with his training plan, I was able to break my HM PR by almost 4 min to 1:14:29.
Shai Birmaher
"Following the competitive marathon plan helped me reach a new PR with a first place overall finish in 2:39:37 on a hilly course. Sandro’s scientific approach ensures that every run and workout has a purpose, culminating in arriving at the starting line fit, healthy, and fresh."
James Mount

HM Intermediate | Miles

$29

12-week plan in miles | 2021 edition
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 plan in km | 2021 edition
4 runs/week | 48 km/week
✔ 12 pages with coach notes
✔ Custom heart rate zones
✔ Custom workout paces
✔ Coach support (email)
Instant download