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Half-Marathon Training Plans

Find your Half-Marathon pace based on a recent pace using our Half-Marathon Pace Calculator

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Training Plans   >  Half Marathon Training Plans  > Intermediate Run Half Marathon Training Plan

Intermediate Run Half Marathon Training Plan

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.

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about our Intermediate Run Half Marathon Training App.

Training Plan Mileage Chart

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My half training plan

Race Date:
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Jul 9 		Jul 9
Run
45 mins		 Jul 10
Cross-Training
50 mins		 Jul 11
Run
45 mins		 Jul 12
Cross-Training
50 mins		 Jul 13
Run
40 mins		 Jul 14
Run-Endurance
6 miles		 Jul 15
Rest Day
Week 2
Jul 16 		Jul 16
Run
45 mins		 Jul 17
Cross-Training
50 mins		 Jul 18
Run
45 mins		 Jul 19
Cross-Training
50 mins		 Jul 20
Run
40 mins		 Jul 21
Run-Endurance
7 miles		 Jul 22
Rest Day
Week 3
Jul 23 		Jul 23
Run
45 mins		 Jul 24
Cross-Training
50 mins		 Jul 25
Run
50 mins		 Jul 26
Cross-Training
50 mins		 Jul 27
Run
40 mins		 Jul 28
Run-Endurance
8 miles		 Jul 29
Rest Day
Week 4
Jul 30 		Jul 30
Run
50 mins		 Jul 31
Cross-Training
40 mins		 Aug 1
Run+Speed
50 mins		 Aug 2
Cross-Training
40 mins		 Aug 3
Run
40 mins		 Aug 4
Run-Endurance
6 miles		 Aug 5
Rest Day
Week 5
Aug 6 		Aug 6
Run
50 mins		 Aug 7
Cross-Training
50 mins		 Aug 8
Run+Speed
50 mins		 Aug 9
Cross-Training
50 mins		 Aug 10
Run
40 mins		 Aug 11
Run-Endurance
9 miles		 Aug 12
Rest Day
Week 6
Aug 13 		Aug 13
Run
50 mins		 Aug 14
Cross-Training
50 mins		 Aug 15
Run+Speed
60 mins		 Aug 16
Cross-Training
50 mins		 Aug 17
Run
40 mins		 Aug 18
Run-Endurance
10 miles		 Aug 19
Rest Day
Week 7
Aug 20 		Aug 20
Run
50 mins		 Aug 21
Cross-Training
40 mins		 Aug 22
Run+Speed
53 mins		 Aug 23
Cross-Training
40 mins		 Aug 24
Run
40 mins		 Aug 25
Run-Race Pace
7 miles		 Aug 26
Rest Day
Week 8
Aug 27 		Aug 27
Run
60 mins		 Aug 28
Cross-Training
50 mins		 Aug 29
Run+Speed
53 mins		 Aug 30
Cross-Training
50 mins		 Aug 31
Run
40 mins		 Sep 1
Run-Endurance
11 miles		 Sep 2
Rest Day
Week 9
Sep 3 		Sep 3
Run
60 mins		 Sep 4
Cross-Training
50 mins		 Sep 5
Run+Speed
54 mins		 Sep 6
Cross-Training
50 mins		 Sep 7
Run
40 mins		 Sep 8
Run-Endurance
12 miles		 Sep 9
Rest Day
Week 10
Sep 10 		Sep 10
Run
50 mins		 Sep 11
Cross-Training
40 mins		 Sep 12
Run+Speed
54 mins		 Sep 13
Cross-Training
40 mins		 Sep 14
Run
40 mins		 Sep 15
Run-Race Pace
8 miles		 Sep 16
Rest Day
Week 11
Sep 17 		Sep 17
Run
60 mins		 Sep 18
Cross-Training
50 mins		 Sep 19
Run+Speed
50 mins		 Sep 20
Cross-Training
50 mins		 Sep 21
Run
40 mins		 Sep 22
Run-Endurance
13 miles		 Sep 23
Rest Day
Week 12
Sep 24 		Sep 24
Run
60 mins		 Sep 25
Cross-Training
50 mins		 Sep 26
Run+Speed
50 mins		 Sep 27
Cross-Training
40 mins		 Sep 28
Run
40 mins		 Sep 29
Run-Race Pace
8 miles		 Sep 30
Rest Day
Week 13
Oct 1 		Oct 1
Run
50 mins		 Oct 2
Cross-Training
40 mins		 Oct 3
Run+Speed
55 mins		 Oct 4
Cross-Training
30 mins		 Oct 5
Run
40 mins		 Oct 6
Run-Race Pace
7 miles		 Oct 7
Rest Day
Week 14
Oct 8 		Oct 8
Run
40 mins		 Oct 9
Rest Day		 Oct 10
Run
30 mins		 Oct 11
Rest Day		 Oct 12
Run
30 mins		 Oct 13
Rest Day		 Oct 14
Race Day!
13.1 miles

Warning

Based on your selected race date you should have started training on Jul 09, 2012. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.