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 more efficiently. 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:
Base Building (Weeks 1–4) – Develop aerobic capacity with steady mileage and strides.
Threshold Development (Weeks 5–6) – Improve your ability to hold faster paces.
Speed & Stamina (Weeks 7–9) – Interval and repetition workouts to sharpen your race pace.
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.
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 more efficiently. 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:
Base Building (Weeks 1–4) – Develop aerobic capacity with steady mileage and strides.
Threshold Development (Weeks 5–6) – Improve your ability to hold faster paces.
Speed & Stamina (Weeks 7–9) – Interval and repetition workouts to sharpen your race pace.
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.
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