Faster 13.1 · 14 weeks
Intermediate half marathon training plan
You've finished a half marathon and now you want to run a better one. An intermediate plan adds structure: two quality sessions a week, a longer build and fast-finish long runs.
This sample starts at 20 miles a week across 5 runs and peaks at 30 miles a week with an 11-mile long run, before a 2-week taper.
The plan
Intermediate half marathon plan: week by week
Intermediate runner, 5 runs a week, starting from 20 miles a week. 14 weeks to race day.
- 14
- weeks
- 30
- mi peak week
- 11
- mi longest run
- 360
- mi in total
Weekly distance
Training efforts
- RecoveryRecovery runsRPE 2 · very easy, slower than you think
- EasyEasy and long runsRPE 3 to 4 · conversational
- SteadySteady runsRPE 5 · steady, can speak in short sentences
- Race paceRace-pace workGoal race effort
- ThresholdTempo, cruise repsRPE 7 · comfortably hard, about one-hour race effort
- Interval800 m intervalsRPE 8 to 9 · hard, about 5K race effort
Add a recent race or goal time in the builder for exact paces.
| Week | Phase | Distance | Long run | Key sessions |
|---|---|---|---|---|
| 1 | Base | 20 mi | 7.5 mi | Steady run 3 mi |
| 2 | Base | 22 mi | 7.5 mi | Steady run 3.5 mi |
| 3 | Base | 24 mi | 8 mi | Steady run 4 mi |
| 4 | Baserecovery | 18 mi | 5.5 mi | Steady run 3 mi |
| 5 | Base | 26 mi | 8.5 mi | Steady run 4 mi |
| 6 | Build | 28.5 mi | 9 mi | Intervals 4 mi · Tempo run 4.5 mi |
| 7 | Build | 30 mi | 9 mi | Intervals 4.5 mi · Tempo run 5 mi |
| 8 | Buildrecovery | 22.5 mi | 6 mi | Intervals 3 mi |
| 9 | Build | 30 mi | 9.5 mi | Intervals 4.5 mi · Tempo run 5 mi |
| 10 | Build | 30 mi | 10 mi | Intervals 4.5 mi · Tempo run 5 mi |
| 11 | Peak | 30 mi | 10.5 mi | Tempo run 5 mi · Intervals 4.5 mi |
| 12 | Peak | 30 mi | 11 mi | Tempo run 5 mi · Intervals 4.5 mi |
| 13 | Taper | 22.5 mi | 7.5 mi | Short tempo 3.5 mi |
| 14 | Race week | 26.5 mi | 13.1 mi | Race week: easy runs, then race day |
Sample week
Intermediate half marathon plan: a peak week, day by day
Week 7 of 14, 30 miles. Every run in your own plan comes with its distance, structure and target pace.
Week 7 of 14
Build- MonRest
- TueIntervalsRPE 8 to 9 · hard, about 5K race effort4.5mi
- WedEasy runRPE 3 to 4 · conversational6mi
- ThuTempo runRPE 7 · comfortably hard, about one-hour race effort5mi
- FriRest
- SatEasy runRPE 3 to 4 · conversational5.5mi
- SunLong runRPE 3 to 4 · conversational9mi
Who this plan is for
- You've run at least one half marathon.
- You run four or five days a week.
- You want to improve your time, not just finish.
How to adjust it
- Add a recent 10K to set exact paces.
- Racing sooner? A 12-week plan compresses the build.
- Have a time goal? Add it and goal-pace running uses it.
Why this intermediate half marathon plan works
Intervals for speed
800 m repeats at 5K effort raise your top-end fitness and make race pace feel easier.
Tempo for stamina
Sustained comfortably hard running is the most race-specific session for the half.
Fast finishes
Peak-phase long runs end at goal pace to rehearse the second half of the race.
Intermediate half marathon plan FAQ
What's an intermediate half marathon plan?
One that assumes you already run regularly and adds two quality sessions a week: intervals for speed and tempo runs for stamina.
How many miles a week for an intermediate half?
This sample peaks at 30 miles a week. Most intermediate runners peak in the 20s or 30s.
How do I set my half marathon goal?
Use a recent 10K: multiply your time by about 2.2 for a realistic half marathon estimate. The race predictor does this for you.
How long should the taper be?
About 2 weeks for a plan this long, with lower mileage and a few short, sharp sessions.
Should I race a 10K during training?
A 10K about four weeks out is a great fitness check and lets you fine-tune your goal pace.
What's free and what's paid
Free: the plan outline (phases, weekly mileage and paces) plus the first 2 weeks day by day. Every session, the PDF and calendar sync come with Monthly ($13/month, cancel anytime), Yearly ($70/year) or Lifetime ($100 once, a one-time payment).