Half Marathon Intermediate Plan

Athlete requirements: 30 miles (48 km)/week. 4 runs/week. Accustomed to speedwork, VO2max intervals, and threshold runs. The long run starts at 7 miles (12 km) and peaks at 12 miles (20 km) in week 9.

Plan objective: A breakthrough half-marathon race performance within 12 weeks of training. This plan is designed to enhance the full spectrum of physiological adaptations to maximize your strengths and remove your weaknesses.

Methodology: Block periodization—a hybrid of linear and non-linear periodization with a gradual transition from general to race-specific intensities. Arguably the most advanced training method to date.

Coach support: You're not alone. I'm only an email away for questions that may arise during the course of this training plan. Simply drop me a message here and I'll answer within 24h: sandro@run4speed.es

The Coach

Hi! I'm Sandro Sket, a NSCA-Certified Strength & Conditioning Specialist.
I have won multiple awards in middle- and long-distance running events. I'm an advocate of block periodization, which is ideal for runners who have become stagnant and aim for a breakthrough to faster race results.

Qualification

Certified Strength and Conditioning Specialists (CSCSs) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They design and implement safe and effective strength training and conditioning programs.

HM Intermediate | Miles

$29

12-week training plan in miles
4 runs/week | 30 miles/week
✔ 12 pages with coach notes
✔ custom heart rate zones
✔ custom workout paces
✔ coach support (email)
instant download

HM Intermediate | KM

$29

12-week training plan in km
4 runs/week | 48 km/week
12 pages with coach notes
✔ custom heart rate zones
✔ custom workout paces
✔ coach support (email)
instant download