Intermediate Half Marathon Training Plan (12 Weeks)
Five runs a week with one tempo or interval session and race-pace finishes in the longer runs.
Who it suits: Runners who have finished a half marathon or regularly run 25–30 km a week, and want a faster time.
At a glance: 12 weeks · peak week 59 km · longest run 20 km · every fourth week is a lighter recovery week.
The plan
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|
| Week 1 | Rest | Easy 6 km | Tempo: 2 km easy, 4 km tempo, 2 km easy | Easy 6 km | Rest | Easy 5 km | Long run 12 km | 37 km |
| Week 2 | Rest | Easy 8 km | Intervals: 2 km easy, 6 × 800 m with 400 m jog, 2 km easy | Easy 6 km | Rest | Easy 6 km | Long run 14 km | 45 km |
| Week 3 | Rest | Easy 8 km | Tempo: 2 km easy, 5 km tempo, 2 km easy | Easy 8 km | Rest | Easy 6 km | Long run 15 km | 46 km |
| Week 4 | Rest | Easy 6 km | Tempo: 2 km easy, 4 km tempo, 2 km easy | Easy 6 km | Rest | Easy 5 km | Long run 12 km | 37 km |
| Week 5 | Rest | Easy 8 km | Intervals: 2 km easy, 6 × 1 km with 400 m jog, 2 km easy | Easy 8 km | Rest | Easy 6 km | Long run 16 km | 50 km |
| Week 6 | Rest | Easy 8 km | Tempo: 2 km easy, 6 km tempo, 2 km easy | Easy 8 km | Rest | Easy 6 km | Long run 18 km | 50 km |
| Week 7 | Rest | Easy 10 km | Intervals: 2 km easy, 8 × 800 m with 400 m jog, 2 km easy | Easy 8 km | Rest | Easy 8 km | Long run 19 km, last 4 km at half-marathon pace | 59 km |
| Week 8 | Rest | Easy 8 km | Tempo: 2 km easy, 5 km tempo, 2 km easy | Easy 6 km | Rest | Easy 6 km | Long run 15 km | 44 km |
| Week 9 | Rest | Easy 10 km | Intervals: 2 km easy, 6 × 1 km with 400 m jog, 2 km easy | Easy 8 km | Rest | Easy 8 km | Long run 20 km, last 5 km at half-marathon pace | 58 km |
| Week 10 | Rest | Easy 10 km | Tempo: 2 km easy, 6 km tempo, 2 km easy | Easy 8 km | Rest | Easy 6 km | Long run 18 km | 52 km |
| Week 11 | Rest | Easy 8 km | Tempo: 2 km easy, 4 km tempo, 2 km easy | Easy 6 km | Rest | Easy 5 km | Long run 14 km | 41 km |
| Week 12 | Rest | Easy 6 km | 2 km easy, 3 km at half-marathon pace, 2 km easy | Easy 5 km + 4 × 20 s strides | Rest | Rest, or 3 km very easy shake-out | RACE DAY — 21.1 km | 18 km + race |
Shaded rows are lighter recovery weeks. Swap days around to suit your week, but keep a rest or easy day after the long run and after any hard session. Walk breaks are fine in any run. See effort levels for what easy, tempo and intervals should feel like.
Want a plan built around you?
A written plan cannot see how your week is going. If you would like a program adjusted to your schedule, pace and history, Born to be Fit offers online coaching with Ashly Bailey (Certificate IV in Fitness, AUSactive registered), in English or French.
Fuel and recovery
Long runs are where you rehearse race day. Try your gels or sports drink, your breakfast and your fluid plan in training, never for the first time in the race. In warm weather, start early and carry water.
Mega Health stocks sports nutrition, electrolytes and magnesium online and in its Adelaide stores.