A half-marathon plan for a 25:00 5K runner
This is real output, not marketing copy: the exact plan the engine builds for an intermediate runner with a 25:00 5K, five run days a week, and a 13-mile long-run ceiling. Your own preview works the same way — built free, judged before you pay.
Down weeks and the taper are deliberate — adaptation happens in recovery. The methodology explains every rule.
Easy Run. 39 min. at 11:03/mi. — Easy pace.
Easy Run + Strides. 39 min. at 11:03/mi. — Easy + 6 strides.
Easy Run. 29 min. at 11:03/mi. — Recovery pace.
Steady State Run. 30 min. at 8:29/mi. — Marathon pace effort, 20 min.
Long Run. 58 min. at 11:03/mi. — Easy pace, 70-80 min.
Easy Run. 40 min. at 11:03/mi. — Easy pace.
Easy Run + Strides. 40 min. at 11:03/mi. — Easy + 6 strides.
Easy Run. 30 min. at 11:03/mi. — Recovery pace.
Steady State Run. 31 min. at 8:29/mi. — Marathon pace effort, 20 min.
Long Run. 60 min. at 11:03/mi. — Easy pace, 70-80 min.
The tempo run develops your lactate threshold, allowing you to sustain a faster pace without fading. Warm up thoroughly before settling into a steady, comfortably hard effort — sustainable discomfort, not all-out.
Positioned midweek in week 6, this follows easier sessions so you can execute quality work, and sets up the weekend long run. The 54-minute duration is a step up in sustained tempo time as the build progresses; 8:56/mi sits at your threshold — the pace that moves your race pace.
Briefing text from a real generated plan for this same athlete. The deterministic structure above never depends on it.
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