Ready for Your Strongest Half Marathon?
Level: Intermediate
Duration & Snapshot: 12 Weeks • 4–5 Runs per Week
If you’ve already run a 10K or half marathon and want to improve your speed, endurance, and race-day strategy, this plan is for you.
Created by Olympian runner Ilya Tyapkin, this structured 12-week intermediate program balances endurance, tempo runs, intervals, and long runs to help you run a faster, more confident 21.1 km (13.1 miles).
✅ Structured mileage progression
✅ Speed intervals for running economy
✅ Tempo runs to improve threshold
✅ Long runs for stamina & mental toughness
Training Plan Breakdown
This plan is built around phases, so your fitness peaks on race day:
- Adapt & Prep (Weeks 1–2) → Easy aerobic runs to set foundation
- Base (Weeks 3–4) → Strides, steady runs, and first intervals (100–200m)
- Build (Weeks 5–6) → Longer intervals (500m), tempo runs, and midweek mileage
- Sharpen (Weeks 7–8) → Tempo runs up to 10 km + race-pace intervals
- Peak (Weeks 9–10) → Maximum volume with long runs up to 20 km
- Taper (Weeks 11–12) → Reduced mileage + short strides to stay sharp
By Week 12, you’ll be primed for your best half-marathon finish
Sample Week Preview
Here’s a snapshot of Week 7 (Sharpen Phase):
| Day | Session | Load |
|---|---|---|
| Monday | Rest | — |
| Tuesday | 3 km warm-up + drills + 6 × 1 km intervals (1 km jog recovery) + 3 km CD | High |
| Wednesday | 8 km easy run | Medium |
| Thursday | Rest | — |
| Friday | 3 km warm-up + drills + 10 km tempo run + 3 km CD | High |
| Saturday | Rest | — |
| Sunday | 18 km easy run | High |
Load = effort rating: Low (easy), Medium (controlled), High (challenging)
How Does the Training Plan Work?
The plan uses structured variety so every workout has purpose:
- Easy runs → Build aerobic base
- Intervals (100m–1 km) → Boost speed & pacing control
- Tempo runs → Improve lactate threshold and stamina
- Long runs (up to 20 km) → Build mental and physical endurance
- Strides → Improve form and efficiency
Together, these sessions ensure you peak at the right time without overtraining
What Paces Should I Train At?
Intermediate runners should train by effort zones:
- Easy runs → Conversational pace (RPE 3–4/10, ~60–70% max HR)
- Tempo runs → “Comfortably hard” pace (RPE 7/10, ~80–85% max HR)
- Intervals → Faster than race pace (85–90% effort) with recovery jogs
- Strides → 20 seconds at ~95% effort, smooth and controlled
- Long runs → Easy pace — endurance, not speed, is the goal
Use the Pace Calculator to personalize your target splits.
Coach’s Insight
“Intermediate runners need balance: strong tempo and interval sessions combined with plenty of aerobic running. Train easy on recovery days, and go hard only when the plan says so. That’s how you’ll show up at the start line fit, fast, and ready.”
— Ilya Tyapkin, Olympian Runner & Coach
Helpful Tools for Half-Marathon Runners
- Race Day Checklist
- Nutrition for Runners
- Injury Prevention
- Calories Burned Calculator
- VO2 Max Calculator
Final Words
This 12-week intermediate plan is the perfect balance of endurance, speed, and smart recovery. Follow it consistently, and you’ll line up for your half-marathon ready to set a new personal best.
Remember:
- Run easy on easy days
- Respect recovery
- Trust the taper — it works
Your best half-marathon finish is waiting. Go after it
⚠️ Disclaimer: This plan is for general informational purposes only and not a substitute for medical advice. Always consult your doctor before starting a new program
