Train for a faster half marathon without turning every run into a test.
A complete 12-week personal-best plan built around controlled quality, durable endurance and the flexibility required by real work, travel and recovery.
Instant digital download. All sales are final; refunds are not offered except where required by applicable law.
A calendar tells you what to run. This system also tells you how to adapt it.
Most runners do not fail because they lack motivation. They lose consistency when a schedule assumes perfect sleep, unlimited time and no travel. This plan gives you the structure needed to progress and the decision rules needed when real life changes the week.
Controlled progression
Foundation, build, recovery, race-specific work, taper and race week arranged across 12 focused weeks.
Two realistic frequencies
Choose four core running days or add a genuinely easy fifth day when your recovery supports it.
Effort before ego
Use current fitness, breathing and RPE instead of forcing the pace associated with a future goal.
Built-in adaptation rules
Know what to protect, what to reduce and why missed kilometres should never become training debt.
Everything included in the download
| Component | What it gives you |
|---|---|
| English + French training guides | Two 14-page guides covering the full four-day schedule, plus the optional fifth recovery run. |
| Editable workbook | Five practical sheets for your event details, zones, both schedules, workout definitions and race week. |
| Target-time calculator | Enter a finish-time goal and automatically calculate average pace per kilometre, pace per mile and cumulative checkpoints. |
| Workout glossary | Clear definitions and execution cues for easy, steady, threshold, 10K-effort and half-marathon sessions. |
| Strength framework | A minimal structure designed to support running without carrying unnecessary soreness into key sessions. |
| Missed-session rules | Simple decisions for work, travel, illness, poor sleep and disrupted weeks. |
| Race-week checklist | Logistics, kit, breakfast, fueling, hydration, target checkpoints and execution cues. |
The 12-week progression
Weeks 1-3
Week 4
Weeks 5-7
Week 8
Weeks 9-10
Weeks 11-12
Quality develops gradually while recovery weeks create space to absorb the work. The final block rehearses realistic half-marathon effort before total volume falls into the taper.
This plan is for you if…
- You already run three or four times per week consistently.
- You can complete a comfortable 75-90 minute easy run.
- You want to improve a half-marathon personal best.
- You prefer practical effort cues alongside pace guidance.
- You need a plan that can survive work and travel.
It is not the right starting point if…
- You are starting running from zero.
- You currently have pain that changes your stride.
- The first week would create a major jump from your normal load.
- You need rehabilitation or individualized medical guidance.
- You want a fully personalized coaching relationship.
What a typical quality week looks like
| Day | Purpose | Example |
|---|---|---|
| Tuesday | Controlled quality | Threshold, hills, 10K-effort or race-specific blocks depending on the phase. |
| Wednesday | Optional recovery | Only in the five-day version and only when it remains genuinely easy. |
| Thursday | Easy running | Conversational running with occasional relaxed strides. |
| Saturday | Easy or steady | Low-cost aerobic work, with limited steady running in selected weeks. |
| Sunday | Long-run durability | Primarily easy, with controlled steady finishes introduced later. |
Evidence-aware, without pretending one schedule fits everyone
The guide draws on established principles around progressive endurance training, tapering and strength work, then applies conservative practical judgement. It clearly separates general education from individualized coaching.
Created by Vincent Meheut, an amateur runner and long-course triathlete. Vincent is not presented as a certified coach. The product includes evidence notes and source links and does not replace medical advice or personalized coaching.
12-Week Half Marathon PB Plan
One payment. English and French guide PDFs plus the editable Excel workbook.
Frequently asked questions
Is this a beginner half-marathon plan?
No. It assumes consistent recent running and a stable aerobic base. It is designed for intermediate runners targeting a personal best.
Should I choose four or five days per week?
Choose four days when a fifth run would reduce sleep or recovery. Add the fifth day only when four days already feel stable and the recovery run remains low-cost.
Does the workbook calculate my training paces?
It converts a target finish time into average pace per kilometre, pace per mile and race checkpoints. Training intensity should still reflect current fitness and the effort guidance in the plan.
Can I move sessions to different days?
Yes. The guide explains how to preserve recovery around the hardest work and how to adapt disrupted weeks without stacking missed training.
Is this personalized coaching?
No. It is a general educational training product. It cannot account for your complete training history, health, injury status or individual response.
How are the files delivered?
Both PDF guides and the editable workbook will be available immediately after checkout through the Gumroad purchase receipt.