Intermediate Level 12 Week Half Marathon Training Program

Intermediate Level | Miles & Kilometers Included

Overview
This plan is designed for runners who already have a solid foundation and want to run their next half marathon faster, stronger, and with greater efficiency. Adapted from Jack Daniels’ proven VDOT methodology, it delivers a smart balance of easy runs, threshold training, intervals, and race-specific sharpening.

Who It’s For

• You currently run 4–6 days per week.

• You’ve completed at least one 10K or half marathon.

• You’re ready for structured workouts that push pace and endurance.

What’s Inside

• 12 Weeks of Structured Training – Divided into 4 key phases:

  1. Base Building (Weeks 1–4) – Develop aerobic capacity with steady mileage and strides.

  2. Threshold Development (Weeks 5–6) – Improve your ability to hold faster paces.

  3. Speed & Stamina (Weeks 7–9) – Interval and repetition workouts to sharpen your race pace.

  4. Peak & Taper (Weeks 10–12) – Maintain fitness while reducing fatigue for race day.

• Pace Guidance – Clear instructions for Easy (E), Threshold (T), Interval (I), and Repetition (R) paces.

• Weekly Mileage – 25–45 miles (40–72 km) with progressive build.