12 week intermediate half-marathon training plan

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12 week intermediate half-marathon training plan
Distance Half-Marathon Level Intermediate Weeks 12

 For more expert training advice on running techniques click the links below:

Week 1

  1. Mon

    Rest

  2. Tue

    30 minutes

  3. Tue

    30 minutes

    1. Easy run 30 minutes
  4. Wed

    30 minutes

    1. Easy run or cross-train 30 minutes
  5. Thu

    22 minutes

    1. Tempo session 10 minutes tempo, 1 minute easy. Repeat 2 times.
  6. Fri

    Rest

  7. Sat

    30-40 minutes

    1. Easy run 30 to 40 minutes
  8. Sun

    60 minutes

    1. Steady run 60 minutes

Week 2

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Interval session Run 3 minutes hard with 1 minute recovery. Repeat 6 to 8 times.
  3. Wed

    30 minutes

    1. Easy run or cross-train 30 minutes
  4. Thu

    30 minutes

    1. Interval session 1 minute hard, 1 minute easy. Repeat 12 to 15 times.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    70 minutes

    1. Easy run 70 minutes

Week 3

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Fartlek session 30 minutes
  3. Wed

    30-40 minutes

    1. Easy run or cross-train 30 to 40 minutes
  4. Thu

    20 minutes

    1. Tempo session 20 minutes
  5. Fri

    Rest

  6. Sat

    30-45 minutes

    1. Easy run 30 to 45 minutes
  7. Sun

    80 minutes

    1. Easy run 80 minutes

Week 4

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Interval session Run 2 minutes hard, 1 minute easy. Repeat 8 to 10 times.
  3. Wed

    30 minutes

    1. Recovery run or cross-train 30 minutes
  4. Thu

    30 minutes

    1. Progression run 30 minutes
  5. Fri

    Rest

  6. Sat

    25-30 minutes

    1. Run 5km park run or 25 minutes tempo
  7. Sun

    60 minutes

    1. Easy run 60 minutes

Week 5

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Interval session Run 1 minute hard, 1 minute easy. Repeat 12 to 15 times.
  3. Wed

    30-40 minutes

    1. Easy run or cross-train 30 to 40 minutes
  4. Thu

    30 minutes

    1. Tempo session 30 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Easy run 30 to 40 minutes
  7. Sun

    80 minutes

    1. Easy run 80 minutes

Week 6

  1. Mon

    Rest

  2. Tue

    32 minutes

    1. Interval session Run 3 minutes hard, 1 minute easy. Repeat 6 to 8 times.
  3. Wed

    30-45 minutes

    1. Easy run or cross-train 30 to 45 minutes
  4. Thu

    40 minutes

    1. Progression run 40 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    90 minutes

    1. Easy run 90 minutes with the last 30 minutes at half-marathon pace

Week 7

  1. Mon

    Rest

  2. Tue

    30-40 minutes

    1. Fartlek session 30 to 40 minutes
  3. Wed

    30-45 minutes

    1. Easy run or cross-train 30 to 45 minutes
  4. Thu

    40 minutes

    1. Run 40 minutes at tempo
    2. Run 10 minutes at half-marathon pace.
    3. Run 40 minutes at tempo
    4. Run 10 minutes at half-marathon pace.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    90 minutes

    1. Easy run 90 minutes

Week 8

  1. Mon

    Rest

  2. Tue

    30 minutes

    1. Interval session Run 2 minutes hard, 1 minutes easy. Repeat 8 to 10 times.
  3. Wed

    30-45 minutes

    1. Cross-train 30 to 45 minutes
  4. Thu

    30-40 minutes

    1. Easy run 30 to 40 minutes
  5. Fri

    Rest

  6. Sat

    5-10km

    1. Run 5km or 10km race or 30 minutes at tempo.
  7. Sun

    60-75 minutes

    1. Easy run 60 to 75 minutes

Week 9

  1. Mon

    Rest

  2. Tue

    36 minutes

    1. Interval session Run 1 minute hard, 1 minute easy. Repeat 15 to 18 times.
  3. Wed

    30-45 minutes

    1. Easy run or cross-train 30 to 45 minutes
  4. Thu

    30-45 minutes

    1. Easy run 30 to 45 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    90 minutes

    1. Run 90 minutes easy with the last 20 minutes at tempo.

Week 10

  1. Mon

    Rest

  2. Tue

    30-40 minutes

    1. Fartlek session 30 to 40 minutes
  3. Wed

    30-45 minutes

    1. Easy run or cross-train 30 to 45 minutes
  4. Thu

    30 minutes

    1. Tempo session 30 minutes
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    90 minutes

    1. Run 90 minutes with the last 20 minutes at tempo.

Week 11

  1. Mon

    Rest

  2. Tue

    32 minutes

    1. Interval session Run 3 minutes hard, 1 minute easy. Repeat 6 to 8 times.
  3. Wed

    30 minutes

    1. Recovery run 30 minutes
  4. Thu

    33 minutes

    1. Tempo session Run 10 minutes at tempo, run 1 minute easy, Repeat 3 times.
  5. Fri

    Rest

  6. Sat

    30 minutes

    1. Recovery run 30 minutes
  7. Sun

    60-75 minutes

    1. Easy run 60 to 75 minutes

Week 12

  1. Mon

    Rest

  2. Tue

    22 minutes

    1. Run 10 minutes at tempo then intervals. Run 6 sets of 1 minute hard followed by 1 minute easy.
  3. Wed

    30 minutes

    1. Recovery run 30 minutes
  4. Thu

    30 minutes

    1. Progression run 30 minutes
  5. Fri

    Rest

  6. Sat

    10-20 minutes

    1. Jog 10 to 20 minutes
  7. Sun

    Half-Mararthon

    1. Half-Marathon Race Good luck!