More about Half Marathon Road Running - Intermediate
📋 Plan Overview
Distance: Half Marathon
Elevation Gain: 0–200 m
Terrain:Road & Asphalt
Category: (≈15–35 km)
Skill / Level: Intermediate (Road Focus)
Duration: 12-32 weeks
Workouts/week: 7–10
Weekly hours: 7–9
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for intermediate road runners preparing for half marathon road or asphalt races (≈15–35 km).
Ideal for athletes with 1–3 years of trail running experience who train around 6–9 hours per week and aim to improve performance, speed, and endurance.
This plan provides a comprehensive, long-term structure to help you perform confidently on race day.
📦 What You’ll Get
This plan is designed for intermediate road runners preparing for half marathon races on road or asphalt surfaces (≈15–35 km).
It’s ideal for athletes with 1–3 years of running experience who train 6–9 hours per week and aim to enhance performance, speed, and endurance.
The program offers a structured, progressive approach to help you build confidence and perform at your best on race day.
❤️ Training Methodology
Intensity prescribed by time and heart rate, not distance. Each session guided by duration and pulse to optimize adaptation and pacing. The plan adapts to terrain, elevation, and fatigue, providing efficient, safe, and personalized development across all trail conditions.
📆 Plan StructureBase
Base (0-15w): Build robust aerobic foundation, strength, mobility, and durability. Reinforce muscles and joints for technical terrain and long climbing efforts.
Specific (8w): Increase threshold and VO₂max capacity. Develop climbing power, running economy, and technical trail efficiency through focused workouts.
Pre-Comp (8w): Race-intensity long runs, back-to-back weekends, and terrain-specific sessions. Fine-tune fueling, hydration, and race strategy.
Taper+Race (1w): Reduce load, sharpen freshness, and execute your race plan. Arrive fully prepared, confident, and ready to perform.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
🧭 How It Works
Purchase your plan here in the webshop. You will then receive an email from us with further instructions.
Next, install and sync your TrainingPeaks app, and connect it to the Arduua Coach Account by clicking this link:
Add our main coach account.
Once your TrainingPeaks account is connected to Arduua, please allow a couple of days for us to add your training plan to your account.
💬 Additional Services
Personal Coaching
Personal Coaching is not included in this plan.
If you are looking for more individualized support, we recommend signing up for one of our Coaching Services >>.
✅ Summary
This intermediate half marathon plan is designed to prepare you for road and asphalt races ranging from 15–35 km.
It offers a safe, structured approach to help you build strength, speed, and confidence—so you’re ready to perform your best and enjoy race day.
📣 More info: arduua.com • Contact us at: info@arduua.com
