Half Marathon Intermediate Training Plan

How to Use This Training Plan

Getting Started

This 12-week intermediate program is designed for runners who have already completed a half marathon or have a solid running base. The plan emphasizes structured interval training, tempo runs, and progressive long runs to help you achieve a sub-1:50:00 half marathon finish time.

Before You Begin:

• Ensure you can comfortably run 10 kilometers continuously
• Confirm you're currently running 25-30 km per week
• Get medical clearance if you have any health concerns or previous injuries
• Have proper running shoes with less than 400-500 km of wear
• Familiarize yourself with different training intensities (easy pace, tempo pace, 5K pace, half marathon pace)

Understanding the Structure

This plan requires 5 training sessions per week over 12 weeks, combining running workouts, cross-training, and strategic rest days. The program uses periodization—systematically varying training intensity and volume to optimize adaptation and prevent overtraining.

Key Workout Types:

• Easy Runs: Conversational pace, Zone 2 heart rate (30-60 seconds per km slower than race pace)
• Interval Training: 400m and 800m repeats at 5K pace with 90-second to 2-minute recovery jogs to build VO₂max
• Tempo Runs: Sustained efforts at threshold pace (slightly faster than half marathon pace) or race pace to improve lactate threshold
• Long Runs: Weekly distance runs building aerobic endurance and mental resilience, progressing from 10km to 19km
• Cross-Training: Low-impact aerobic exercise (cycling, swimming, rowing) for active recovery
• Rest Days: Complete recovery to allow adaptation and prevent injury

Your Weekly Schedule

A typical training week follows this structure:

• Monday: Cross-training (30-50 minutes aerobic activity)
• Tuesday: Easy recovery run
• Wednesday: Quality workout (intervals or tempo)
• Thursday: Easy recovery run
• Friday: Rest or optional easy run
• Saturday: Rest or easy run
• Sunday: Long run

Adjust the specific days to fit your schedule, but maintain the pattern of alternating hard and easy days.

Pace and Intensity Guidelines

Easy Pace (Zone 2):

• Should feel comfortable and sustainable
• You can hold a full conversation
• Approximately 60-70% of maximum heart rate
• Most of your weekly mileage should be at this intensity

5K Pace (Intervals):

• Hard effort but controlled
• Breathing is labored but rhythmic
• The pace you could sustain for a 5K race
• Approximately 90-95% of maximum heart rate

Threshold Pace (Tempo Runs):

• "Comfortably hard" effort
• Slightly faster than half marathon race pace
• Can speak short phrases but not full sentences
• Approximately 80-88% of maximum heart rate
• Improves your lactate threshold and running economy

Half Marathon Race Pace:

• The specific pace you're targeting for race day
• Used in later tempo runs and Week 11 intervals
• Should feel sustainable but challenging
• Approximately 80-85% of maximum heart rate

Cross-Training Intensity:

• Moderate aerobic effort
• Heart rate in Zone 2
• Should feel like active recovery, not a hard workout

What to Expect Each Week

Weeks 1-2: Aerobic Base and Speed Introduction

• Establishing consistent mileage with easy runs and cross-training
• 5-6×400m intervals at 5K pace to introduce speedwork
• Long runs progress from 10km to 12km
• Building weekly volume foundation

Weeks 3-5: Threshold Development

• Introduction of tempo runs at threshold pace (15-20 minutes)
• 800m intervals replace 400m repeats (4×800m)
• Long runs extend from 14km to 17km
• Cross-training duration increases to 45 minutes

Week 6: Mid-Cycle Assessment

• 10K race or time trial on Sunday to gauge fitness
• Mid-week tempo includes 20 minutes at race pace
• Recovery week with reduced intensity before and after the race
• Opportunity to adjust paces based on race performance

Weeks 7-8: Peak Volume Phase

• Rebuilding volume after Week 6 race
• 5-6×800m intervals for speed endurance
• Longest long run of 19km in Week 8
• Extended tempo efforts (25 minutes at threshold)
• Most challenging training phase

Weeks 9-10: Race Specificity

• Continued 800m intervals (6×800m) for sharpening
• Week 10 features 30-minute tempo at race pace
• Long runs begin to reduce (16km → 12km)
• Focus shifts to race-pace familiarity

Week 11: Early Taper

• Volume reduction begins
• 4×400m intervals at half marathon race pace (not 5K pace)
• Introduction of strides (4×100m) for neuromuscular freshness
• Long run drops to 10km

Week 12: Final Taper and Race Week

• Minimal volume with maximum rest
• Short tempo run (15 minutes at race pace)
• Easy runs of 6km, 4km, and 3km with strides
• Race day: 21.1km Half Marathon

Common Challenges and Solutions

"I'm constantly fatigued"

• Slow down your easy runs—most runners go too fast on recovery days
• Ensure you're getting 7-9 hours of sleep
• Check your nutrition—are you eating enough carbohydrates?
• Consider taking an extra rest day if fatigue persists

"I can't hit my target paces for intervals"

• You may be running easy runs too fast, not leaving enough energy for hard days
• Ensure adequate warm-up (10-15 minutes easy jogging before intervals)
• Your target times may be too aggressive—adjust based on current fitness
• Focus on effort level rather than exact pace, especially in difficult weather

"My long runs feel overwhelming"

• Break them into mental segments (e.g., 3 x 6km rather than 18km)
• Practice your race nutrition strategy during long runs over 15km
• Run with a group or partner for motivation
• Slow down—long runs should be 30-60 seconds per km slower than race pace

"I miss a workout"

• Missing one session won't derail your training
• Don't try to "make up" missed workouts—continue with the planned schedule
• If you miss 3+ consecutive days, consider repeating that week
• Prioritize the long run and one quality workout if you must skip sessions

Essential Tips for Success

Warm-Up and Cool-Down

• Tempo and interval workouts include built-in warm-up and cool-down periods
• Add 10-15 minutes of easy jogging before the main workout begins
• Cool down with 5-10 minutes of easy jogging after hard efforts
• Dynamic stretching before, static stretching after
• Strides in Week 11 and 12: short 100m accelerations at 85-90% effort with full recovery

Nutrition and Hydration

• Stay hydrated throughout the day, not just during runs
• Practice race nutrition on long runs over 15km (gels, sports drinks, etc.)
• Eat within 30-60 minutes after hard workouts (mix of carbs and protein)
• Increase carbohydrate intake progressively as mileage builds from Weeks 1-8
• The Week 6 10K race is a good opportunity to test your pre-race meal timing

Listen to Your Body

• Muscle soreness and fatigue = normal training adaptation
• Sharp pain, persistent discomfort, swelling = potential injury
• Take an extra rest day if you feel excessively fatigued
• Better to arrive at the start line 10% undertrained than 1% injured

Recovery Strategies

• Prioritize sleep—this is when adaptation occurs
• Consider foam rolling or massage for tight muscles
• Compression gear or elevation can help with leg recovery
• Ice baths or contrast water therapy after the 19km long run in Week 8
• Week 6 includes rest days before and after the 10K race for optimal performance

Mental Preparation

• Visualize race day and practice your race strategy
• Develop mantras or positive self-talk for difficult moments
• Practice running at goal pace during tempo runs in Weeks 6, 10, 11, and 12
• Use the Week 6 10K race to build race-day confidence and mental toughness
• Trust the training—consistency over perfection

Tracking Your Progress

Maintain a training log documenting:

• Distance, pace, and duration of each run
• How you felt (energy level, fatigue, motivation)
• Weather conditions and route
• Resting heart rate (measure each morning)
• Interval times and paces achieved (400m and 800m splits)
• Tempo run paces (threshold vs. race pace)
• Long run nutrition and what worked/didn't work
• Week 6 10K race time and splits—use this to adjust training paces if needed
• Any aches, pains, or concerns

This data helps you identify patterns, adjust paces based on fitness improvements, and make informed decisions.

Race Week Strategy (Week 12)

Monday:

• Complete rest day
• Focus on sleep, hydration, and nutrition
• Lay out all race day gear and nutrition

Tuesday:

• Easy 6km run
• Don't test your fitness—stick to easy effort
• Confirm race logistics (start time, parking, weather forecast)

Wednesday:

• Short tempo run (warm-up + 15 minutes at race pace + cool-down)
• Final opportunity to feel race pace, but keep it short
• Avoid trying new foods or making changes

Thursday:

• Easy 4km run
• Very relaxed effort
• Stay off your feet as much as possible after the run

Friday:

• Complete rest day
• Begin carb loading (increase carbohydrate intake slightly)
• Hydrate well throughout the day

Saturday:

• Easy 3km with 4×100m strides
• The strides keep your legs feeling fresh and neuromuscular system sharp
• Pack all race gear: shoes, race outfit, nutrition, watch, etc.
• Early to bed

Race Day (Sunday):

• Eat your practiced pre-race meal 2-3 hours before the start
• Arrive early to avoid stress
• Warm up with 10-15 minutes easy jogging and dynamic stretching
• Start conservatively—the first 5km should feel controlled
• Trust your training and stick to your race plan
• Race distance: 21.1km Half Marathon

After the Half Marathon

Immediate Post-Race (1-2 weeks):

• Take 3-7 days completely off from running
• Focus on gentle movement (walking, easy cycling, swimming)
• Proper nutrition and hydration for recovery
• Celebrate your achievement!

Next Steps:

1. Consolidate: Run easy for 2-4 weeks to recover and maintain fitness
2. Analyze: Review what worked and what didn't in your training and race
3. New Goal: Consider targeting a faster half marathon, moving to marathon training, or focusing on shorter distances
4. Maintenance: If not pursuing a new goal, maintain 3-4 runs per week at comfortable efforts

Remember: Consistency and patience are more valuable than any single workout. Trust the process, listen to your body, and enjoy the journey toward your half marathon goal. Every run, whether fast or slow, is contributing to your success on race day.