This is a 12 week half marathon plan for the intermediate runner. The ideal runner will be experience in running races to the extent that they have competed in 2-3 races previously. The plan is also applicable to the athlete wanting to improve their half marathon times.
The plan is designed for FIVE runs easy week. The plan consists of 3 easy runs, 1 speedwork or tempo run and 1 long run each week. Crosstraining is prescribed on Monday and rest on Friday. The plan may be adapted to meet the needs of the athlete.
The plan starts with 18 miles in the first week and builds to 32.5. The long run will reach 12 miles prior to the race. Athletes should have a basic understanding of pacing prior to starting the plan.