So you ran you 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 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 parenthasis.
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 you long runs on Sunday, you should work in 8-10 minute 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 a energy bar on the way with you.
