🛠 Run365 Development • Sprint 9 Development
Community Beginner

Half Marathon Plan - Intermediate

This plan is for more experienced runners who want to improve their performance. If you have built an endurance base and have run a few half marathons, and are looking to improve your pace, this one's for you. This plan incorporates speedwork once a week, in addition to easy runs, long runs, and cross-training.

Goal distance General 12 weeks · 7 sessions/week
Duration 12 weeks
Sessions 84
Total distance 365.6 km
Longest run 21.1 km
Weekly average 30.5 km
Recovery sessions 14
RELATIVE PLAN CALENDAR

Weeks 1–4

No personal dates are attached to this reusable plan.
Week 1 · Mon Day 1
Workout 30 minutes Cross-Training Not specified · 30 min
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30 minutes
Week 1 · Tue Day 2
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 1 · Wed Day 3
Workout 5 x 400m at 5k pace. Jog/walk in between to recover. Interval Training Not specified · Not specified
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5 x 400m at 5k pace. Jog/walk in between to recover.
Week 1 · Thu Day 4
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 1 · Fri Day 5
Workout No workout note Rest Day Not specified · Not specified
Week 1 · Sat Day 6
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 1 · Sun Day 7
Workout 8km Long Run 8.0 km · Not specified
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8km
Week 2 · Mon Day 8
Workout 30 minutes Cross-Training Not specified · 30 min
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30 minutes
Week 2 · Tue Day 9
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 2 · Wed Day 10
Workout 30 minutes Tempo Run Not specified · 30 min
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30 minutes
Week 2 · Thu Day 11
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 2 · Fri Day 12
Workout No workout note Rest Day Not specified · Not specified
Week 2 · Sat Day 13
Workout 5km Race Pace 5.0 km · Not specified
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5km
Week 2 · Sun Day 14
Workout 10km Long Run 10.0 km · Not specified
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10km
Week 3 · Mon Day 15
Workout 40 minutes Cross-Training Not specified · 40 min
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40 minutes
Week 3 · Tue Day 16
Workout 6km Easy Run 6.0 km · Not specified
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6km
Week 3 · Wed Day 17
Workout 6 x 400m at 5k pace. Jog/walk in between to recover. Interval Training Not specified · Not specified
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6 x 400m at 5k pace. Jog/walk in between to recover.
Week 3 · Thu Day 18
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 3 · Fri Day 19
Workout No workout note Rest Day Not specified · Not specified
Week 3 · Sat Day 20
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 3 · Sun Day 21
Workout 10km Long Run 10.0 km · Not specified
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10km
Week 4 · Mon Day 22
Workout 40 minutes Cross-Training Not specified · 40 min
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40 minutes
Week 4 · Tue Day 23
Workout 6km Easy Run 6.0 km · Not specified
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6km
Week 4 · Wed Day 24
Workout 35 minutes Tempo Run Not specified · 35 min
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35 minutes
Week 4 · Thu Day 25
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 4 · Fri Day 26
Workout No workout note Rest Day Not specified · Not specified
Week 4 · Sat Day 27
Workout 5km Easy Run 5.0 km · Not specified
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5km
Week 4 · Sun Day 28
Workout 11km Long Run 11.0 km · Not specified
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11km