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Use this Intermediate Half Marathon program to improve your time. Move from the back of the pack. Work on endurance and speed. With some solid training under your belt you'll be ready to set a new personal record (PR) or personal best (PB). Coach Dr. Cathy Utzschneider's Intermediate Half Marathon 12-week running program will have you on your way to bettering your time. Try the Beginner Half Marathon running program if this seems too difficult.
Notes on the Program Calculating Your Mileage
To follow the mileage suggestions in this Intermediate Half Marathon Program measure your run course with your car odometer. Websites like "MapMyRun.com" and "www.gmap-pedometer.com" allow you to open a free account to track your running routes. There are GPS watches that give readings of your mile pace and total distance covered.
Otherwise, go to a track and time yourself running an easy mile (four laps) or 1K (2 and half laps). Calculate your run on time e.g. a 10 minute mile pace runner would take around 20 minutes to run an easy 2 miles.
Covert Mileage
The workouts are in miles. Click here for distances in kilometers.
Flexibility
Some days we feel tired, other days we feel good. With the ranges in this Intermediate Half Marathon program, choose what's best for you. Swap the running and rest days so they fit into your life. If you need extra days off take them, don't feel pressure to hit the mileage totals every day or week.
Running Together
Training with others can help you get out the door or finish a workout. Adjust this program so you can run together and all get to your Half Marathon goals. Some days you might run a few miles with a running partner who's having a shorter run, and then keep going.
Hard/Easy Rule
You'll see that each hard day e.g. speed or long run is followed by easy running or a rest day. Sticking to this habit will help you recover from these workouts and stay injury free.
Rest Days
Giving your muscles a day off from running helps them get stronger. These days are important to prevent injuries. If you want to do something on rest days try a low-impact cross training workout.
Stretching
As you increase your distance running it's worth spending extra time to stretch, especially after your long runs. Try to get into the habit of stretching after every workout. You'll reduce muscle soreness and prevent injuries. Have a look at these tips on stretching.
Cross Training
If your legs are really tired or you feel a muscle twinge think about cross training. Substitute a run day with a low impact cross training exercise e.g. water running, elliptical trainer, cycling, etc. The best day for this is Wednesday.
Spend as much time cross training as you would running. You'll still get a good workout and you'll give your body a rest from the pounding of running.
Hydration
As you up your distance running it's important to increase your fluids. Read these tips on staying hydrated before, during and after your runs.
Soft Surfaces
To help avoid injuries, choose soft surfaces for your runs. Where you can, pick dirt roads over asphalt and asphalt over concrete (the hardest surface).
Warm Up and Cool Down
The daily distances include your 5-10 minutes of easy running to warm up and cool down. Get started with some warm up exercises.
Run Easy
You'll run most of your runs at a relaxed and conversational pace. If you can't talk to your running partners you're probably moving too fast.
Long Run (LR)
These runs help increase your strength and endurance for the Half Marathon. Run them at an easy pace as you're working on building distance not speed. It's fun to run your long run with friends of similar ability so you can chat and support each other to help the miles tick by.
Fartlek Training
You'll use fartlek runs for some of your faster workouts. Read these tips on fartlek training.
Hill Running
To build strength and endurance you'll run some hill workouts. Here's advice on how to run hills.
Intervals
Follow this advice on interval training. e.g. pace, recovery, etc. You'll run most of your intervals at 5K and 10K pace.
Strides
These are short bursts of 30-40 seconds of quicker running to boost fast leg turn over. Do the strides towards the end of your easy run, before your cool down. Make sure you run them on a flat and even surface. Run them relaxed, with good running form and without straining. Jog easy between each one catching your breath and then start again.
Warm up Races
Get ready for your Half Marathon race with some 10K races. You want to run these comfortably hard but not all out. It'll give you a chance to get a feel for racing. You can also practice getting ready, eating, drinking, warming up, etc.
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Intermediate Half Marathon 12-week Running Program| Week | Mon | Tues | Wed** | Thurs | Frid | Sat | Sun | Total Miles | | 1 | Rest | Fartlek
3-4-4-4-3 Mins
DT=6M | Easy 5M | Easy 4-6M | 6x30sec strides
DT=5M | Easy 4M | LR=8M | 32-34 | | 2 | Rest | Fartlek
2-3-4-5-4-3-2 Mins
DT=6M | Easy 5M | Easy 5-7M | 6x30sec strides
DT=6M | Easy 4M | LR=9M | 35-37 | | 3 | Rest | Intervals
6x800m
@ 10K pace
DT=6M | Easy 5M | Easy 6-8M | 6x2mins
Long Hills
DT=6M | Easy 4M | LR=11M | 38-40 | | 4 | Rest | Intervals
8x400m
@ 5K pace
DT=7M | Easy 6M | Easy 6-8M | Easy 6M | Rest | 10K Race
DT=11M | 36-38 | | 5 | Rest | Easy 5M | Easy 6M | Fartlek
2-3-4-5-4-3-2 Mins
DT=6-8M | Easy 6M | Easy 4M | LR=13M | 40-42 | | 6 | Rest | Intervals
4x1200m
2x800m
@10K pace
DT=6M | Easy 7M | Easy 7-9M | 4x3mins
Long Hills
DT=7M | Easy 6M | LR=10M | 43-45 | | 7 | Rest | Intervals
4x1 Mile
@ 10K pace
DT=7M | Easy 6M | Easy 6-8M | 8x30sec strides
DT=6M | Easy 4M | LR=14M | 43-45 | | 8 | Rest | Fartlek
3-4-5-6-5-4-3
Mins
DT=7M | Easy 7M | Easy 6-8M | Easy 5M | Easy 3M | 10K Race
DT=12M | 40-42 | | 9 | Rest | Easy 7M | Easy 6M | 8x1min Fartlek
DT=7-9M | Easy 5M | Easy 4M | LR=14M | 43-45 | | 10 | Rest | Intervals
4x1 Mile
2x800
@ 10K pace
DT=7M | Easy 6M | Easy 7-9M | 4x3min
Long Hills
DT=6M | Easy 6M | LR=11M | 43-45 | | 11 | Rest | Fartlek
3-4-5-6-5-4-3
Mins
DT=7M | Easy 6M | Easy 7M | 8x30sec strides
DT=5M | Easy 6M | LR=9M | 40 | | 12 | Rest | Intervals
4x400m
@ 5K pace
DT=7M | Easy 5M | 6x20sec strides
DT=5M | Easy 3M | Rest | Half Marathon
Race | 20 plus Race |
**Best Day for Cross Training
DT=Daily total of miles
LR=Long run
Move up to the Advanced program if this Intermediate Half Marathon program seems too easy.
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