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IntermediateVDOT 43
14-Week Intermediate Half Marathon Plan
99 workouts across 14 weeks, with paces calculated from VDOT 43. Estimated half marathon finish: 1:43:06.
Duration
14 weeks
Peak volume
57 km
Predicted finish
1:43:06
Total distance
532 km
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 14 weeks before race day
- You can train 5 days per week
- You want to hit a specific time goal
Training phases
Base Building4 weeks
Build Phase6 weeks
Peak Training2 weeks
Taper2 weeks
Race Week1 week
Your training paces
Based on VDOT 43. These paces are calculated using Jack Daniels' Running Formula to target the right physiological adaptations for each workout type.
Easy
6:07
Recovery & base building
Long Run
6:17
Endurance development
Tempo
4:47
Lactate threshold
Race Pace
4:53
Half marathon goal pace
Marathon
5:06
Aerobic endurance
Interval
4:29
VO₂max improvement
Repetition
4:15
Speed & economy
Volume progression
Weekly training volume in kilometers. Recovery weeks reduce load by ~30% to allow adaptation.
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