Hal Higdon · Half Marathon Intermediate 2 · 12 Weeks

RPH
Half
Marathon

11 Oct Race day
12 wks Duration
~57 km Peak week
2:00:00 Goal time
— Days to go
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h m s
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Training Plan
12 weeks · Hal Higdon Intermediate 2 · paces · key
Paces
Easy
6:40–7:20
min/km
Long run
6:27–7:00
min/km
Lactate threshold
5:24–5:33
min/km
Half marathon pace
5:41
min/km
VO2 Max
4:56–5:07
min/km
Key
Key
Easy
Long run
Lactate threshold
Half marathon pace
VO2 max
Race
S&C
Swim
Bike
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Swim Programme · 25m pool

12-Week Swim
Programme

12Sessions
2.4 kmAvg distance
3Phases
25 mPool length
One session per week building aerobic capacity and active recovery. Designed to complement half marathon training without adding impact load. Equipment required: fins · pull buoy · paddles.
Phase
Intensity

Garmin Connect
Workouts

Every running session from the Hal Higdon HM Int 2 plan, formatted as Garmin Connect workout JSON. Copy the JSON and import it directly into Garmin Connect's workout builder — structured steps, pace targets, and intervals all pre-filled.

How to import
1
Click Copy JSON on any session below
2
Open connect.garmin.com → Training → Workouts → Create
3
Install the Share Garmin Workout Chrome extension, then use it to paste & import
4
Or use Download JSON with the python-garminconnect library to bulk-import all sessions
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