Half marathon: intermediate
A twelve-week plan of five runs a week, with reps on Tuesday, threshold work on Thursday and a long run building to 20 km. Later long runs finish at goal pace. Every fourth week is lighter, and the last week tapers into race day.
Runners with a 10K of about 48 minutes who already run four or five times a week.
Length
12 weeks
Runs a week
Up to 5
Biggest week
5 h 20 min
Level
Intermediate
Weekly running time, week 1 to week 12
Paces for a 1:45:00 goal. You'll set your own when you start.
Easy
6:00 /km
Long run
5:50 /km
Threshold
4:50 /km
Goal
4:55 /km
5K
4:35 /km
Mile
4:15 /km
Week by week
Quality
Long run
Easy
Race
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Week 1
3 h 50 min
Week 2
4 h
Week 3
4 h 20 min
Week 4
3 h 45 min
Week 5
4 h 55 min
Week 6
4 h 45 min
Week 7
4 h 50 min
Week 8
4 h 10 min
Week 9
5 h 10 min
Week 10
5 h 20 min
Week 11
4 h 5 min
Week 12
3 h 35 min
Rest Mon, Fri
Days are a suggestion: once you start, you can move any session to another day that week. Not sure of your goal? Predict it from a recent race.
The workouts
30 different sessions make up its 60 runs. Open one to see it in full, or run it on its own.