About This Plan
12-week intermediate half marathon plan. Consistency-first approach with 4 run days + strength. Tempo intervals as the main quality session, long runs in miles from week 6 (capped at 10 mi). Strength starts light and builds. 1-week taper.
What You'll Get
12-Week Schedule
Day-by-day workout plan calibrated to your paces
Pace Calculator
VDOT-based training zones for every workout
Learning Bites
Weekly tips on nutrition, gear, and race strategy
Progress Tracking
See your fitness gains week over week
Community Support
Train alongside others on the same journey
Weekly Structure
| Week | Focus | Total | Long Run |
|---|---|---|---|
| 1 | Setting the Foundation BASE | -- | -- |
| 2 | Building the Routine RECOVERY | -- | -- |
| 3 | First Step Up RECOVERY | -- | -- |
| 4 | Settling In RECOVERY | -- | -- |
| 5 | Ready to Build BUILD | -- | -- |
| 6 | Building the Engine BUILD | 6.0 mi | 6.0 mi |
| 7 | Absorb & Recover RECOVERY | 5.0 mi | 5.0 mi |
| 8 | Back to Building BUILD | 8.0 mi | 8.0 mi |
| 9 | Sharpening BUILD | 9.0 mi | 9.0 mi |
| 10 | Peak Week PEAK | 10.0 mi | 10.0 mi |
| 11 | Taper & Trust TAPER | 3.0 mi | -- |
| 12 | Race Week! TAPER | 16.1 mi | -- |
Preview Week
Week 5
Sun
Easy Run
25 min
Mon
Rest Day
Recovery day
Tue
Easy Run
30 min
Wed
Strength
20 min
Thu
Tempo Run
50 min
Fri
Rest Day
Recovery day
Sat
Long Run
70 min