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Intermediate Half Marathon Training Plan
Intermediate Half Marathon Running Plan: Build Endurance and Boost Performance
The Intermediate Half Marathon Training Plan is designed to help runners transition from a 10K or improve their previous half marathon time. Tailored for those who have been running 3–5 times per week for 45–60 minutes and have completed at least one half marathon or several 10K races, this program strikes the perfect balance between endurance, speed, and mental resilience. With structured workouts, strategic rest days, and expert guidance, this plan prepares you for the 13.1-mile challenge, pushing your limits without overwhelming you. If you’re not quite at this level yet, consider starting with a Beginner Half Marathon or Intermediate 10K plan to build your fitness. Ready to take on the road to 13.1? The journey starts here!
Intermediate Half Marathon Plan at a glance:
The intermediate half marathon running plan follows the following structure and is available for purchase through Coach Andrew Taylor's Final Surge coaching page.
- Length: 12 weeks
- Typical Week: 4 days of running (1 speed workout) and 1 day of rest
- Optional Work: Cross-training and Strength Training
- Longest Workout: 14 Miles
- PDF: Easily download your running plan as a PDF
- Supplemental Training Materials: Activation Warmup Routine, Dynamic Technique Drills & Flexibility Exercises, Core Strength Routine, and Strength Training for Runners.
- Final Surge: Track your progress using your device, receive daily workout notifications, a drag-and-drop calendar for easy modifications, lifetime access to the plan, and more!
- Cost: $29.99 (purchase here)
What to Expect:
“The advice I have for beginners is the same philosophy that I have for runners of all levels of experience and ability – consistency, a sane approach, moderation and making your running an enjoyable, rather than dreaded, part of your life.” – Bill Rodgers
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 by running at 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 of improving your half marathon time, cross-training workouts can make a remarkable difference in building strength and efficiency.
How to Get Started?
Purchase our intermediate half marathon running plan on Final Surge for a one-time fee of $29.99 here. Digitally track your progress from start to finish of the training program.
- Sync workouts across devices.
- Daily reminders of workouts and activities.
- Complete workouts based on pace or heart rate zones.
- Analyze workout and target zone details.
- Compatible with Garmin, Strava, Polar, TrainerRoad, MapMyRun, Wahoo, Stryd, and more.
- Activation Warmup Routine.
- Dynamic Technique Drills & Flexibility Exercises.
- Core Strength Routine and General Strength Training for Runners.
- Running Terminology guide.
Looking for more training guidance?
If you need more personalized motivation or advice, we offer online run coaching.
Take the next step in your running ability! Receive a running plan that adapts with you and get feedback throughout your training from Coach Andrew Taylor.
Intermediate Half Marathon Running Plan Preview:
The following is a snapshot of what to expect in your purchased intermediate half marathon running plan.
