Running Self-Paced

Half Marathon - Intermediate

12 weeks

Overview

Author: John Ferry
Length: 12 Weeks
Run Options: 3 or 4 Run Options
Longest Workout: 12 miles
Workouts Included: Endurance, Hill, Interval, Progression, Tempo, and Long

Weeks

3, 4

Days/Week Options

Program Structure

Week 1

4 activities

Mon: 35m Wed: 40m Thu: 29m Sat: 57m

Rest: Tue, Fri, Sun

Week 2

4 activities

Mon: 29m Wed: 40m Thu: 29m Sat: 1h 7m

Rest: Tue, Fri, Sun

Week 3

4 activities

Mon: 29m Wed: 35m Thu: 29m Sat: 1h 16m

Rest: Tue, Fri, Sun

Week 4

4 activities

Mon: 29m Wed: 38m Thu: 29m Sat: 57m

Rest: Tue, Fri, Sun

Week 5

4 activities

Mon: 38m Wed: 49m Thu: 38m Sat: 1h 16m

Rest: Tue, Fri, Sun

Week 6

4 activities

Mon: 38m Wed: 36m Thu: 38m Sat: 1h 26m

Rest: Tue, Fri, Sun

Week 7

4 activities

Mon: 38m Wed: 43m Thu: 38m Sat: 1h 35m

Rest: Tue, Fri, Sun

Week 8

4 activities

Mon: 38m Wed: 48m Thu: 38m Sat: 57m

Rest: Tue, Fri, Sun

Week 9

4 activities

Mon: 48m Wed: 57m Thu: 38m Sat: 1h 35m

Rest: Tue, Fri, Sun

Week 10

4 activities

Mon: 48m Wed: 57m Thu: 38m Sat: 1h 45m

Rest: Tue, Fri, Sun

Week 11

4 activities

Mon: 48m Wed: 50m Thu: 38m Sat: 1h 35m

Rest: Tue, Fri, Sun

Week 12

4 activities

Mon: 38m Wed: 38m Thu: 29m Sat: 1h 38m

Rest: Tue, Fri, Sun