IntermediateHalf Marathon · 12 weeks · 4×/week · Peak 55km/week
Half Marathon
12-week plan for intermediate runners
About this plan
A 12-week half marathon plan with 4 runs per week. Includes easy runs, a weekly tempo or interval session, and a progressive long run building to 18km.
Who is it for? Runners who can comfortably run 10K and train 4 days a week.
Week-by-Week Schedule
Week 1— Base
28kmMon
Rest
Tue
5km easy
Wed
Rest
Thu
6km with strides
Fri
Rest
Sat
5km easy
Sun
12km easy
Week 2— Base
30kmMon
Rest
Tue
5km easy
Wed
Rest
Thu
7km easy
Fri
Rest
Sat
5km easy
Sun
13km easy
Week 3— Build 1
34kmMon
Rest
Tue
6km easy
Wed
Rest
Thu
7km with 3×5 min tempo
Fri
Rest
Sat
5km easy
Sun
16km easy
Week 4— Recovery
25kmMon
Rest
Tue
5km easy
Wed
Rest
Thu
5km easy
Fri
Rest
Sat
4km easy
Sun
11km easy
Week 5— Build 2
38kmMon
Rest
Tue
6km easy
Wed
Rest
Thu
8km with 4×5 min tempo
Fri
Rest
Sat
6km easy
Sun
18km easy
Week 6— Build 2
42kmMon
Rest
Tue
7km easy
Wed
Rest
Thu
8km with 5×1km intervals
Fri
Rest
Sat
6km easy
Sun
21km at HM pace
Week 7— Build 2
45kmMon
Rest
Tue
7km easy
Wed
Rest
Thu
9km with 3×10 min tempo
Fri
Rest
Sat
6km easy
Sun
23km easy
Week 8— Recovery
30kmMon
Rest
Tue
5km easy
Wed
Rest
Thu
6km easy
Fri
Rest
Sat
5km easy
Sun
14km easy
Week 9— Peak
50kmMon
Rest
Tue
7km easy
Wed
Rest
Thu
10km with 6×1km intervals
Fri
Rest
Sat
7km easy
Sun
26km easy
Week 10— Peak
55kmMon
Rest
Tue
8km easy
Wed
Rest
Thu
10km with 4×8 min tempo
Fri
Rest
Sat
7km easy
Sun
30km easy
Week 11— Taper
35kmMon
Rest
Tue
6km easy
Wed
Rest
Thu
6km with strides
Fri
Rest
Sat
5km easy
Sun
18km easy
Week 12— Race Week
25kmMon
Rest
Tue
5km easy
Wed
Rest
Thu
4km easy with strides
Fri
Rest
Sat
Rest
Sun
🏁 Race Day: Half Marathon!
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