Level 4 Performance Half Marathon Plan [12 Weeks]

Are you prepared to reach your peak performance in the half marathon? The Level 4 12-Week Half Marathon Training Plan by Running Explained is expertly crafted for seasoned runners ready to push their limits and achieve their best half marathon yet.

Plan Structure

• Starting Volume: 41 miles/66 km/6hr00min
• Peak Volume: 53 miles/85 km/7hr55min
• Long Run Volume: 12-16 miles/20-26 km
• Runs per Week: 5-6 runs per week (6th day is optional/can be subbed for aerobic cross-training)
• Types of Runs per Week: 2 workouts per week with remainder of runs at easy effort
• Training Intensity Distribution: Pyramidal (~70% easy, 25% moderate, 5% hard)
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This plan is intended for experienced higher volume runners who have a proven history of running 2-3 workouts per week in training without getting injured.

What’s Included:

12-Week Training Schedule: The plan provides schedules in miles, kilometers, and time-based formats, allowing you to choose the structure that fits your training style best. Flexibility is key—adjust the plan around your life while staying focused on your goals. PLUS follow the included 4-week post-race recovery schedule after race day to optimize your post-race recovery and set up your next training cycle.

Quality Workouts & Speed Development: This plan focuses on aerobic development while incorporating key workouts like threshold intervals, hill sprints, and VO2 max sessions. You'll push your limits through a mix of endurance-building runs and intense speedwork designed to boost your half marathon performance.

Progression Long Runs: Long runs in this plan are tailored to build your endurance with a focus on half marathon race pace during later phases. As you progress, long runs will include tempo efforts at half marathon pace, simulating race-day conditions to help you execute your best race.

Race Day Strategy: Guidance on pacing, fueling, hydration, and effort management ensures you execute the perfect half marathon. Learn how to avoid common pitfalls, manage challenges, and push through the final miles with confidence

Dynamic Warm-Ups & Cool-Downs: Each training session is structured to include dynamic warm-ups to prepare your muscles and cardiovascular system and cool-downs that aid recovery and reduce injury risk.

Additional Resources:

• Hydration & Fueling: Learn how to properly hydrate and fuel during your long runs to avoid fatigue and maximize performance. This plan includes comprehensive advice on hydration, electrolyte replacement, and in-race fueling strategies.
• Strength Training Suggestions: While not mandatory, basic strength workouts are recommended to support your running performance, focusing on lower-body and core strength to enhance your endurance and reduce injury risks.

Why Choose This Plan?

The Level 4 Half Marathon Training Plan is perfect for experienced runners looking to fine-tune their performance and execute a race-day strategy that ensures success. Whether you're chasing a personal best or striving for a competitive edge, this plan will help you achieve your goals.