The Intermediate Half Marathon training plan is a slight increase in mileage and number of runs per week from the beginner training plan. For the Intermediate half marathon training schedule, you will run four (4) times per week with a focus on longer long runs and speed/tempo workouts.
This half marathon plan is 12 weeks in length. You start with a 7-mile long run in week 1 and progress to a 14-mile long run in week 10. The gradual increase in distance will have you running farther and feeling more comfortable while covering the distance. Ending with a long run over the 13.1 distance will give you extra confidence come race day!
Speed workouts are meant to improve performance by focusing on a faster pace and efficiency. Tempo runs and race pace workouts are designed to improve your comfort levels with running a faster pace for an increased amount of time. As the plan progresses, the total running time and intensity of each session will increase.
The Intermediate half marathon training includes optional, but highly recommended, cross-training workouts. These cross-training workouts allow you to incorporate other activities you enjoy with this training plan. Cross-training activities may include cycling, yoga, elliptical, swimming, or weight-lifting. With the goal on improving your half marathon time, cross-training workouts can make a remarkable difference in building strength and efficiency.
Individuals will want to choose the Intermediate Half Marathon training plan if they have been running 3 to 5 times per week for 45 to 60-minutes each time for at least one year. It is recommended that you have completed at least one half marathon or several 10K races in the past year. If you are running less, that is okay! Consider starting with the Beginner Half Marathon, Beginner 10K or Intermediate 10K plan and building your fitness up to the level of this half marathon training plan.