Intermediate Run Half Marathon Training App
Training Plan Overview
The Intermediate Half Marathon Program is a step up in mileage and intensity from the Beginner Half Marathon Program and geared towards runners who have completed a half marathon and want to improve their time. The 14-week program includes three running workouts (easy, speed, race pace runs) and one long workout from 6-13 miles. It incorporates longer endurance runs, speed and race pace workouts, and more mileage. The speed workouts focus on improving speed, fitness and efficiency in running. The gradual progression of endurance runs will allow you to run farther, more easily and the cross-training allows you to incorporate other activities you enjoy to complement your program. Cross-training activities may include strength training, cycling, yoga, swimming, elliptical or any activity outside of running. The Intermediate Half Marathon Program is best suited for those who have been running at least 3-5 times per week for 45-60 minutes for at least one year and have completed a half marathon in the past year. If you are running less, it may be better strategy to start with the Beginner Half Marathon Program and build up to the Intermediate Half Marathon Program.
Training Plan Mileage Chart
Week 1 Sample
Monday
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 45 minutes. Finish with walking 5 minutes to cool down.
Warm-Up Before every workout warm up walking for 5 minutes to prepare your body (heart, respiration, muscles and joints) for the upcoming workout.
Tuesday
Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, strength training, cardio classes at an easy effort level for 40-50 minutes.
Cross-training allows you to rest your running muscles while training opposing muscle groups and reducing the risk of overtraining and injury.
Wednesday
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 45 minutes. Finish with walking 5 minutes to cool down.
Rest days are just as important as workout days. As you build in distance, rest days allow your body a little down time to recover and adapt the program. Although rest days don't mean sitting on the couch all day, it is a mini break from your training program.
Thursday
Cross-train with lower impact activities like cycling, swimming, yoga, Pilates, strength training, cardio classes at an easy effort level for 40-50 minutes.
Finish every workout with an easy paced cool down to gradually decrease your heart rate, circulation and breathing.
Friday
Warm up walking 5 minutes at a brisk pace. Run at an easy paced conversational effort for 40 minutes. Finish with walking 5 minutes to cool down.
Use the i-Rate Scale to gauge your effort level while you -walk. Rate your level of intensity by how you feel from 1-10. 1 is at rest, 5 is very easy walking, 6-7 is a pace you can walk comfortably while talking, at level 8 you can hear your breathing, and 9-10 is all out, and a pace that you can only hold for a few minutes. Use this system to stay in the smart training range listed on the training program (i.e. 6-7)
Saturday
Warm up walking 5 minutes at a brisk pace. Run 6 miles at an easy effort. Keep your running effort at a comfortable, conversational pace. Finish with walking 5 minutes to cool down.
After the cool down, incorporate a full body stretching routine to improve and maintain muscle and joint range of motion and flexibility.
Sunday
Rest from activity today and enjoy the day!