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Digital Running Club » Intermediate half marathon training plan


Intermediate half marathon training plan

The following half marathon training plan is made for those who are aiming to finish a half marathon in 1-hour-35-minutes to 2-hours time. It assumes you’ve been running regularly for at least 6 months and that you’ve been averaging around 20 miles per week for at least the last 6 weeks. If you have not, precede this plan with several weeks of easy running, working yourself up to 20 miles per week by adding no more than 1-2 miles per week to your training, or complete our beginner’s 18-week half marathon plan.

This training guide maxes out at 45 miles per week and generally requires 5 days of running per week, including 1 or 2 speed workouts per week. For general fitness and injury prevention, you’re encouraged to devote 1 or 2 of your “off” days and 1 or 2 of your easy running days to cross training (cycling, swimming, yoga, etc.) or strength training. Combining the Myrtl routine, the basic core strengthening routine, the basic leg strengthening routine and the basic upper body routine will go a long way toward keeping you injury free throughout your training, but training with weights or a medicine ball will go further to help improve your performance. Cease strength training after week #15.

For most days, the plan is marked with a number indicating the mileage you should run at an easy, conversational pace. Some days, the number is followed by a superscript letter, indicating a speed workout. You’ll find instructions for those workouts at the bottom of the plan. The instructions will refer to “high aerobic“, “VO2max” and “Threshold” paces. You can easily determine these paces using our pace calculator at the bottom of the page. Just have a recent race finishing time handy.

Click for a printable version of this plan.


Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
Week #1 3 6A 3 Off 3 6 Off 21
Week #2 4 6B 3 Off 3 6 Off 22
Week #3 4 6A 3 Off 3 8 Off 24
Week #4 4 6B 4 Off 4 8 Off 26
Week #5 5 6A 5 Off 4 8 Off 28
Week #6 5 6B 5 Off 4 10 Off 30
Week #7 6 6C 5 Off 5 10 Off 32
Week #8 6 8D 5 Off 4 10 Off 33
Week #9 6 6E 5 3 4 10 Off 34
Week #10 6 8D 6 Off 4 12 Off 36
Week #11 6 8F 6 Off 6 12 Off 38
Week #12 8 8G 6 Off 4 14 Off 40
Week #13 8 8F 8 Off 6 12H Off 42
Week #14 6 10I 6 Off 8 15 Off 45
Week #15 6 10J 6 Off 6 14K Off 42
— Cease strength/weight training until after your race. —
Week #16 6 10I 6 Off 8 15 Off 45
Week #17 6 6E 6 Off 6 8 Off 32
Week #18 6 Off 4 3 Off 3 13.1 Race 26.1



INSTRUCTIONS

A: 1 mile warm up + 4 x (1200 m @ VO2max pace + 400 m recovery jogs) + 1 mile cool down
B: 1 mile warm up + 4 x (1 mile @ Threshold pace + 2 min rests) + 1 mile cool down
C: 1 mile warm up + 2 x (2 miles @ threshold pace + 3 min rests) + 1 mile cool down
D: 1 mile warm up + 3 x (2 miles @ threshold pace + 3 min rests) + 1 mile cool down
E: 2 miles easy + 3 miles @ threshold pace + 1 mile easy
F: 2 miles easy + 4 miles @ threshold pace + 2 miles easy
G: 1 mile easy + 6 miles @ high aerobic pace + 1 mile easy
H: 2 miles easy + 3 miles @ high aerobic pace + 2 miles easy + 3 miles @ high aerobic pace + 2 miles easy
I: 2 miles easy + 3 miles @ threshold pace + 1 mile easy + 3 miles @ threshold pace + 1 mile easy
J: 1 mile easy + 8 miles @ high aerobic pace + 1 mile east
K: 6 miles easy + 8 miles @ high aerobic pace


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Use our pace calculator below to determine your Easy, Economy, VO2max, Threshold and High Aerobic paces.