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RunningEndurancePeriodization

intermediate half marathon training program

v1

A 12-week periodized Half Marathon plan using 3:1 loading cycles and phase-specific progression for intermediate runners.

Available
runninghalf-marathonenduranceperiodization

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install intermediate half marathon training program and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Baseline Assessment & Goal Setting

    • Use compute_pace to determine the user's Goal Half Marathon Pace (HMP) based on recent race times or desired finish time.
    • Define intensity zones:
      • Easy: 30–90 seconds slower per mile than HMP.
      • Tempo: 10k pace to HMP ("comfortably hard").
      • Intervals: 5k pace.
    • Save these targets using update_preferences or remember.

  2. Phase 1: General (Weeks 1–4)

    • Use create_week for Weeks 1-3 focusing on base mileage.
    • Schedule Wed sessions as Easy runs with 4-6 Strides (100m accelerations).
    • Gradually increase Sunday Long Runs from 5 to 8 miles.
    • Week 4 (Deload): Use create_week to reduce volume by 20–30%. Set Sunday Long Run to 5 miles and remove Saturday runs.

  3. Phase 2: Supportive (Weeks 5–8)

    • Shift Wednesday workouts to Lactate Threshold work.
    • Week 5 & 7: Schedule 400m intervals (6-8 reps) at 5k pace with 90s recovery.
    • Week 6: Schedule a 6mi Tempo (4mi at "hard" pace).
    • Saturday: Introduce HMP specific miles (3-4 miles at race pace).
    • Sunday: Increase Long Runs from 9 to 12 miles.
    • Week 8 (Deload): Reduce volume by 30%. Sunday Long Run drops to 7 miles.

  4. Phase 3: Specific & Peaking (Weeks 9–12)

    • Wednesday: Introduce HMP Repeats (e.g., 3x2mi or 2x3mi @ HMP) with 0.6mi floating recovery.
    • Week 9 Sunday: Maximum volume Long Run of 13 miles.
    • Taper (Weeks 11-12):
      • Week 11: Reduce Long Run to 6 miles.
      • Week 12: Schedule only 2-3 mile very easy runs.
    • Sunday Week 12: Final race entry.

  5. Workout Implementation Details

    • For every structured workout (Tempo/Intervals/HMP), use create_workout to explicitly include a 1-mile easy warm-up and 1-mile easy cool-down.
    • Always schedule Monday and Friday as Rest or optional Cross-Training (XT).

  6. Monitoring and Adjustment

    • If the user reports excessive fatigue during Phase 2, verify if the 3:1 deload cycle was followed.
    • Use plan_week at the start of each week to confirm the user's availability for the specific mileage requirements.

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