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intermediate half marathon training program

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

Static — this skill doesn't adapt to your week.

Tags: running, half-marathon, endurance, periodization

Tools used

Procedure

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.