Running Self-Paced

Half Marathon: Hilly Course, All Levels

12 weeks

Racing a hilly half marathon? This 12-week plan builds hill strength with hill sessions throughout, alongside strides, tempos and intervals.

Length: 12 weeks
Runs per week: 3, 4 or 5
Levels: Easy, Intermediate and Difficult in one plan; switch anytime in your settings
Training by: time on weekday runs, distance on long runs
Longest run: 11 miles
Workouts: Endurance, strides, hill, half marathon pace, tempo, interval and long runs

The levels differ in how much you run each week. Pairs well with our 12-week Half Marathon Strength program by Team Wilpers Coach Ava Fagin.

Weeks

3, 4, 5

Days/Week Options

Easy, Intermediate, Difficult

Difficulty Options

Week 1

Mon: 35m Wed: 45m Thu: 30m Sat: 48m Sun: 30m

Rest: Tue, Fri

Week 2

Mon: 45m Wed: 45m Thu: 30m Sat: 57m Sun: 30m

Rest: Tue, Fri

Week 3

Mon: 45m Wed: 45m Thu: 45m Sat: 1h 7m Sun: 30m

Rest: Tue, Fri

Week 4

Mon: 45m Wed: 45m Thu: 45m Sat: 1h 7m Sun: 30m

Rest: Tue, Fri

Week 5

Mon: 45m Wed: 45m Thu: 45m Sat: 1h 16m Sun: 30m

Rest: Tue, Fri

Week 6

Mon: 1h Wed: 50m Thu: 45m Sat: 1h 26m Sun: 30m

Rest: Tue, Fri

Week 7

Mon: 45m Wed: 45m Thu: 30m Sat: 57m Sun: 30m

Rest: Tue, Fri

Week 8

Mon: 45m Wed: 45m Thu: 45m Sat: 1h 26m Sun: 30m

Rest: Tue, Fri

Week 9

Mon: 1h Wed: 45m Thu: 45m Sat: 1h 35m Sun: 30m

Rest: Tue, Fri

Week 10

Mon: 49m Wed: 50m Thu: 45m Sat: 1h 45m Sun: 30m

Rest: Tue, Fri

Week 11

Mon: 45m Wed: 45m Thu: 30m Sat: 1h 7m Sun: 30m

Rest: Tue, Fri

Week 12

Mon: 30m Wed: 30m Thu: 30m Sat: 1h 53m

Rest: Tue, Fri