Before you begin

This plan is a general guide and does not replace individualized programming. Distances, intensity, recovery, and progression should be tailored to the athlete’s starting level, training history, and goals.

The 12 weeks assume an already established running base and are not designed for those returning after a long period of inactivity.

Why 12 weeks?

Twelve weeks can be an adequate time frame to progressively build endurance and quality, provided the starting level is compatible with the goal and the loads are managed properly.

Weekly schedule

• 3 main outputs: the core of the program, with specific training sessions for endurance, speed, and active recovery.
• 1 bonus session: optional, ideal for those who want to improve technique, do cross training, or add a bit more volume.

Weeks 1-4: Foundations and Adaptation

• Run 1: Slow 5-7 km run to build aerobic endurance.
• Run 2: Interval training (e.g., 6 x 400 m at a fast pace with recovery) to improve speed.
• Run 3: Progressive long run, starting from 8 km up to 12 km, at a comfortable pace.
• Bonus: Yoga, stretching, or swimming to improve mobility and prevent injuries.

Weeks 5-8: increased load and quality

• Run 1: Medium run of 7-9 km at a brisk pace.
• Run 2: More intense interval training (e.g., 4 x 800 m or 3 x 1 km) with short recovery periods.
• Run 3: Long run of 12-16 km, maintaining a controlled pace.
• Bonus: Strength training or cross-training (cycling, elliptical).

Weeks 9-11: Peak and Race Simulations

• Run 1: Medium run of 8-10 km with varying paces.
• Run 2: Specific interval training (e.g., 5 km tempo run or hill repeats).
• Run 3: Long run of up to 18-20 km, to acclimate the body and mind to the distance.
• Bonus: Relaxing activities and deep stretching.

Settimana 12: scarico e preparazione gara

• Run 1: Easy 5km run.
• Run 2: Short sprints to maintain speed without tiring.
• Run 3: Very easy run or rest.
• Bonus: Meditation and complete rest.

Final tips

• Listen to your body and adapt your program based on how you feel.
• Maintain good nutrition and hydration.
• Dedicate time to warming up and cooling down to prevent injuries.

Do you want to transform this plan into a path tailored just for you?

Every runner starts from a different situation. Goals, current level, weekly availability, training volumes, and history of past workouts and races all influence how the training plan should be designed.

If you want to prepare for your next half marathon with personalized training and route tracking, discover the RunForVibes Coaching.