Half Marathon in 12 Weeks – 3 Days per Week

About the plan

A 12-week plan for people who run about 12 miles (20 km) per week and want a good half marathon with three workouts a week. There are three runs a week — Tuesday, Thursday and Sunday — and all three count: one interval session, one threshold workout and the long run. There is no filler run, because someone with only three days cannot afford to waste one. The other four days are rest or the sport you already do. Threshold is the axis of the plan: it starts at 12 continuous minutes, moves through split blocks and reaches two 15-minute blocks. In week 9 a 30-minute race-pace time trial comes in, which is where you calibrate your target. The long run grows from 50 to 110 minutes, always at a comfortable pace. Weeks 4 and 8 are recovery weeks, week 11 sharpens, and week 12 ends at the 13.1 miles (21 km). Paces come from your times in the Magic Calculator; update your reference time in your profile before starting so threshold, interval and race paces are calibrated.