Do you have another half marathon coming up in a couple of months? If you’ve already completed a half marathon and you’ve kept up with your running, you can be race-ready by then. Here’s an 8 week half marathon intermediate training schedule that will help you race it to your full potential.
This schedule is geared toward runners who have completed at least one half marathon or have been running consistently for a few months. If you’re new to running and want to run a half marathon, check out this half marathon beginner training schedule.
If you’re looking for a longer half marathon schedule, try this 12-Week 3 Day a Week Half Marathon Schedule.
To start this training schedule, you’ll need to have a training base of about 15 miles per week and you should be able to comfortably run up to 6 miles at a time.
Three Types of Training Runs
Each week, your training includes tempo runs, intervals runs, long runs, and easy pace runs, which are all explained in detail below. See the weekly schedule (below) for the exact details on exactly how much to run and at what pace.
Long run (LR): Some long runs will be done at a comfortable, conversational pace for the indicated mileage. Portions of some long runs will be done at a specific pace, based on your targeted race pace (TRP). If you’re not sure of your target race pace, use a race time estimator calculator such as this one to get an estimate of your half marathon race time by plugging in a recent time from a race of another distance.
Tempo Run (TR): For tempo runs, you’ll start and finish with some miles at an easy, comfortable pace. If you’re an advanced runner and looking to add more mileage, you could always go longer for your warmup or cooldown.
You should run the tempo run pace portion of the run at your 10K race pace. If you’re not sure of your 10K race pace, you should run at a pace that feels comfortably hard.
Interval Run (IR): Interval runs are repeats of a certain distance (i.e, 400m) at your 10K race pace and then a recovery periods after each interval. For example, 4 x 800m at 10K pace with 90 second recovery in between, would mean running a total of four 800m repeats with 90 seconds running at easy, recovery pace in between repeats. As with tempo run, if you’re not sure of your 10K race pace, run at a pace that feels comfortably hard.
Interval runs can be done anywhere, including the treadmill, but it’s easiest to do them on a track. You should first warm up at an easy pace. Then, do the intervals/recoveries for the set number of repeats. Finish your intervals with 10 minutes at easy pace.
Note about Warm-up and Cooldowns: Yourwarm-ups and cooldowns should also be done at your easy pace. You can also start with some dynamic stretching and warm-up exercises such as jumping jacks, squats, and high knees.
When Should I Run?
The schedule doesn’t indicate what to do on specific days of the week, so it’s up to you to decide when you want to run them. Most runners like to save their long runs for either Saturday or Sunday when they have more free time, but you can do what works best for your schedule. Just try to avoid doing tempo runs, interval runs, and long runs on back-to-back days. You should take a rest day or do an easy run or cross-training in between.
What Should I Do on Days When I Don’t Run?
Easy Pace Runs (ER) and Cross-training: Cross-training or easy runs can be done on the other days of the week, as your schedule permits. It’s recommended that you take at least one complete rest day per week. Like your long runs, easy runs should also be done at a comfortable, conversational pace.
Cross-training can be any activity other than running that you enjoy, such as spinning, rowing, swimming, yoga, or strength-training. You should do the activity at a moderate intensity. Aim for at least one day of strength-training per week; two days per week is even better. Your strengthening workout doesn’t have to be too long or intense. You don’t even need any special equipment – if you prefer, just do basic bodyweight exercises, such as squats, lunges, planks, and push-ups.
8-Week Half Marathon Intermediate Training Plan
Week 1:
- Run #1: Tempo run (TR): 1 mile easy pace for warm-up; 1 mile at tempo pace; 1 mile cooldown
- Run #2: Interval run (IR): 10 minute warm-up; 6 x 400m at 10K pace with 90 second recovery (easy pace) in between; 10 minute cooldown
- Run #3: Long run (LR): 6 miles at easy, comfortable pace
- Run #4: Easy run (ER): 4 miles
Week 2:
- Run #1: TR: 1 mile easy pace for warm-up; 1 mile at tempo pace; 1 mile cooldown
- Run #2: IR: 10 minute warm-up; 4 x 800m at 10K pace, with 400m recovery in between; 10 minute cooldown
- Run #3: LR: 8 miles at easy, comfortable pace
- Run #4: ER: 4 miles
Week 3:
- Run #1: TR: 2 mile easy pace for warm-up; 2 miles at tempo pace; 1 mile cooldown
- Run #2: IR: 10 minute warm-up; 400m, 800m, 1200m, 800m, 400m at 10K pace, with 400m recovery in between; 10 minute cooldown
- Run #3: LR: 9 miles at TRP (targeted race pace) + 30 seconds/mile
- Run #4: ER: 5 miles
Week 4:
- Run #1: TR: 1 mile easy pace for warm-up; 2 miles at tempo pace; 1 mile cooldown
- Run #2: IR: 10 minute warm-up; 6 x 400m at 10K pace, with 400m recovery in between; 10 minute cooldown
- Run #3: LR: 10 miles at easy, comfortable pace, then finish with 2 miles at TRP
- Run #4: ER: 4 miles
Week 5:
- Run #1: TR: 1 mile easy pace for warm-up; 3 miles at tempo pace; 5-minute cooldown
- Run #2: IR: 10 minute warm-up; 5 x 800m at 10K pace, with 90 second recovery in between; 10 minute cooldown
- Run #3: LR: 12 miles at easy, comfortable pace
- Run #4: ER: 3 miles
Week 6:
- Run #1: TR: 1 mile easy pace for warm-up; 3 miles at tempo pace; 5-minute cooldown
- Run #2: IR: 10 minute warm-up; 400m, 800m, 1600m, 800m, 400m at 10K pace, with 400m recovery in between; 10 minute cooldown
- Run #3: LR: 10 miles at easy, comfortable pace, then finish with 2 miles at TRP
- Run #4: ER: 3 miles
Week 7:
- Run #1: TR: 1 mile easy pace for warm-up; 3 miles at tempo pace; 1 mile cooldown
- Run #2: ER: 5 miles
- Run #3: LR: 6 miles easy pace
- Run #4: ER: 3 miles
Week 8:
- Run #1: TR: 1 mile easy pace for warm-up; 2 miles at tempo pace; 1 mile cooldown
- Run #2: ER: 3 miles
- Run #3: ER: 2 miles
- RACE DAY!
How to Find a Half Marathon
You’ll have to decide whether you want to run a big or small half marathon, and if you want to travel to a fun location or stay close to home. If you’re looking something local, check with your local running club, neighborhood running store, or search Active.com or Halfmarathons.net.
