Half Marathon: Distance-Based, Intermediate

Running Self-Paced

Half Marathon: Distance-Based, Intermediate

12 weeks

About this plan

A 12-week, mileage-based half marathon plan that adds hills, intervals, tempo and progression runs to your easy miles.

  • Length: 12 weeks
  • Runs per week: 3 or 4
  • Training by: distance (every run is in miles)
  • Longest run: 11 miles
  • Workouts: Easy, hill, interval, progression, tempo and long runs
  • Author: John Ferry

Pairs well with our 12-week Half Marathon Strength program by Team Wilpers Coach Ava Fagin.

12

Weeks

3, 4

Days/Week Options

Program Structure

Week 1
Mon: 35m Wed: 40m Thu: 29m Sat: 57m

Rest: Tue, Fri, Sun

Week 2
Mon: 29m Wed: 40m Thu: 29m Sat: 1h 7m

Rest: Tue, Fri, Sun

Week 3
Mon: 29m Wed: 35m Thu: 29m Sat: 1h 16m

Rest: Tue, Fri, Sun

Week 4
Mon: 29m Wed: 38m Thu: 29m Sat: 57m

Rest: Tue, Fri, Sun

Week 5
Mon: 38m Wed: 49m Thu: 38m Sat: 1h 16m

Rest: Tue, Fri, Sun

Week 6
Mon: 38m Wed: 49m Thu: 38m Sat: 1h 26m

Rest: Tue, Fri, Sun

Week 7
Mon: 38m Wed: 43m Thu: 38m Sat: 1h 35m

Rest: Tue, Fri, Sun

Week 8
Mon: 38m Wed: 48m Thu: 38m Sat: 57m

Rest: Tue, Fri, Sun

Week 9
Mon: 48m Wed: 57m Thu: 38m Sat: 1h 35m

Rest: Tue, Fri, Sun

Week 10
Mon: 48m Wed: 57m Thu: 38m Sat: 1h 45m

Rest: Tue, Fri, Sun

Week 11
Mon: 48m Wed: 50m Thu: 38m Sat: 1h 35m

Rest: Tue, Fri, Sun

Week 12
Mon: 38m Wed: 38m Thu: 29m Sat: 1h 38m

Rest: Tue, Fri, Sun

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