11-Week Intermediate Half Marathon Plan
78 workouts across 11 weeks, with paces calculated from VDOT 43. Estimated half marathon finish: 1:43:06.
Is this 11-week intermediate plan right for you?
This is a focused build that leaves enough time to progress while keeping each week purposeful. It assumes a dependable base and adds structured pace work around a realistic time goal.
Choose this plan if
- Race day is about 11 weeks away.
- You are comfortable with 5–6 mile runs and can consistently train five days a week.
- A fixed template peaking at 35.4 miles per week fits your schedule.
Consider another plan if
- Your available days, current mileage, or race date need a schedule tailored to you.
- You are new to regular running or cannot yet complete the prerequisite long run.
- A health concern, unusual pain, or a racing goal that needs professional individual advice is involved.
This free template peaks at 35.4 miles per week (57 km) and covers about 228.7miles total. It is a fixed schedule; a personalized plan uses your race date, current fitness, and available days for $19.99 per race.
Who this plan is for
- You've completed at least one half marathon or several 10Ks
- You can comfortably run 5–6 miles
- You have 11 weeks before race day
- You can train 5 days per week
- You want to hit a specific time goal
Training phases
Your training paces
Based on VDOT 43. Paces are shown in minutes per kilometer; use the VDOT calculator to see the equivalent minutes-per-mile paces for your current result.
Volume progression
Weekly training volume, with miles shown first in the chart and kilometers included for reference. Recovery weeks reduce load by ~30% to allow adaptation.
Want your paces in this plan?
This free template uses VDOT 43 paces. Build a $19.99 personalized plan calibrated to your exact fitness level, race date, and schedule.
Build your plan for $19.99$19.99 intro price — only 100 places left, normally $34.99. Pay once per race.
Compare nearby plan durations
More time generally allows a steadier build; a shorter plan works best when you already have the running base this level expects.