FREE 12-WEEK TRAINING PLAN FOR HALF MARATHON DISTANCE – INTERMEDIATE LEVEL

Target Audience: Runners with 3 months to 1 year, currently training 3–4 times per week.
Estimated Finish Time: 2h30-2h00
Weekly Training Volume: 40-50km/week
Training Frequency: 3-4 sessions per week

I. WHAT RUNNERS NEED TO KNOW BEFORE STARTING THE PLAN

You should first identify your target finish goal, but when starting the plan, always train based on your current fitness level.

The most effective training plan is the one tailored to your actual capability. In this training program, our Professional Strategic Partner for the 4th Edition of the Techcombank Hanoi International Marathon – Magic Stride – provides tools that allow each runner to customize their pace and training volume to suit their level.

II. TRAINING PRINCIPLES & GUIDELINES

1. Each workout includes a range (lower & upper limits).

Run toward the lower limit if your goal is to finish near the slower end of the performance spectrum; run toward the upper limit if aiming for a stronger result.

Example: For a 42.2KM training plan targeting 5h30–4h45, a workout labeled “14–16KM @Easy” means:

– Run 14KM if targeting a 5h30 finish.

– Run 16KM if targeting a 4h45 finish.

2. Identify your current Easy pace – this is the pace at which you:

– Feel relatively comfortable and relaxed.

– Can hold a short conversation without gasping for air.

– Maintain a heart rate of around 60–75% of your maximum heart rate.

3. Start the plan based on your current Easy pace (refer to the pace chart at the end of the plan).

Example: If your Easy pace is 8:00/km, your Week 1 long run (14KM) would look like:

– 12KM @ 8:00/km.

– 2KM @ 7:28/km.

4. Maintain your running pace as close as possible to the recommended pace in the chart. Allow a margin of ±10 seconds per kilometer.

5. Take rest intervals exactly as instructed to optimize the session. The run should be performed continuously if no rest time is indicated between segments.

6. Brief hydration breaks (15–20 seconds every 15 minutes) are acceptable for continuous runs. However, runners are encouraged to practice hydrating while running.

7. If your pace begins to feel easier over time, consider moving up to the next training range in the following week—gradually progressing toward your target finish pace.

8. Always warm up before each workout and stretch afterward to avoid injury and support recovery.