Intermediate Half Marathon Training Schedule

So you ran your first half marathon and want to improve your time. Welcome to the Intermediate Half Marathon Training Guide. It's time to step it up a notch on your speed training and endurance and I'm going to show you how.

It's expected that you have run for a few years and that you should be able to run anywhere from 25-30 miles a week. You may have completed a half marathon in the past, but maybe not.

The difference between a Novice and Intermediate level is that now you do not want to run a half marathon, you want to race a half marathon.

Intermediate Half Marathon Training Workouts

We are going to add 5 different elements to your routines - Pace Intervals, Cruise Intervals, Speed Intervals, Strides, and Uphill Training - to help get you ready to race your first half marathon. You will see resting intervals in parenthesis.

Now that you are into intermediate half marathon training, you may be interested in getting a watch to keep track of your progress. If you do not have a training watch, I highly recommend either the Timex Road Trainer Watch or the Timex Race Trainer Watch. You can click on either link to learn more about each watch.

Pace Intervals (PI):
You will run these sections of your training at your normal half marathon pace.

Cruise Intervals (CI):
You will run at a 10K pace to help improve your stamina when tired.

10:00 mile pace run:

• 1200m in 7:07
  
• 800m in 4:45

9:00 mile pace run:

• 1200m in 6:24
  
• 800m in 4:16

8:00 mile pace run:

• 1200m in 5:42
  
• 800m in 3:48

Speed Intervals (SI): You will run at a 5K pace to learn how to have speed while remaining more relaxed and comfortable.

10:00 mile pace run:

• 800m in 4:30
  
• 400m in 2:15
  
• 200m in 1:07

9:00 mile pace run:

• 800m in 4:04
  
• 400m in 2:02
  
• 200m in 1:01

8:00 mile pace run:

• 800m in 3:37
  
• 400m in 1:48
  
• 200m in 0:54

100m Strides (S): Run 100m gradually picking up the speed until you are at about 90-95% effort. Hold for 5 seconds and then slow back down. Walk to full recovery before beginning again.

Hill Running: During your long runs on Sunday, you should work in 8-10 minutes of total up hill time every other week. Run this at a steady 10K pace.

The Training Schedule

Race Day

On Race Day remember to warm up just before the race. Jog 400-800m then do a few fast strides. Stretch good and that's it. Do not waste too much of your energy on warming up. Save as much of it as you can for the race. And make sure to bring energy gel or an energy bar on the way with you.