Half Marathon Intermediate Training Schedule

So you’ve already run at least one half marathon (13.1 miles), and now you’re moving on to your next goal: Beating your time! Use this 12-week half marathon intermediate training schedule (see schedule below) to help you run a PR in your next half marathon.

To start this plan, you should already be running about 30 to 60 minutes a day, about 4 to 5 days a week. If you’re not up to that, you may want to try the Half Marathon Beginner Run/Walk Training Schedule or the Half Marathon Beginner Run Training Schedule.

If you have less time to train, check out this 8-Week Half Marathon Intermediate Training Schedule.

For those looking for a simplified intermediate training schedule with only 3 runs per week, check out 3 Day a Week Half Marathon Training Schedule.

Types of Workouts

Cross-training (CT): Cross-training activities allow you to give your joints and running muscles a break, while still working on building your endurance and strength. When the schedule calls for CT, do a cardio activity other than running (biking, swimming, elliptical trainer) at moderate effort for 45 to 60 minutes. Strength-training, especially your lower body and core, is also very beneficial for long distance runners.

Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for faster racing. For a 40-minute tempo run, for example, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running at about a 10K pace. Finish with 5 to 10 minutes of cooling down. If you’re not sure what your 10K pace is, run at a pace that feels “comfortably hard.”

Pace runs: After a 10-minute warm-up, run at your anticipated half marathon pace for the designated mileage. If you’re not sure what your half marathon pace is, check out: How Long Will It Take Me to Run a Half Marathon?

Interval workouts (IW): After a 10-minute warm-up, run 400 meters (one lap around most tracks) hard, then recover by jogging or walking 400 meters. For example, 3 x 400 would be three hard 400s, with a 400 m recovery in between.

Easy Pace (EP) Runs: Run at a comfortable, conversational pace for the designated mileage. Your long runs (LR) should also be done at this pace. You can figure out the mileage of your outdoor routes with apps such as MapMyRun.

Rest: Rest is critical to your recovery and injury prevention efforts, so don’t ignore rest days. Your muscles actually build and repair themselves during your rest days.

Half Marathon Intermediate Training Schedule

Week 1

Day 1: 3 miles EP
Day 2: CT
Day 3: 30 min tempo (15 min @ tempo pace)
Day 4: Rest or CT
Day 5: 4 miles EP
Day 6: Rest
Day 7: 5 mi

Week 2

Day 1: 3.5 miles EP
Day 2: CT
Day 3: 4 x 400 IW
Day 4: Rest or CT
Day 5: 4 miles EP
Day 6: Rest
Day 7: 6 miles LR

Week 3

Day 1: 3 miles EP
Day 2: CT
Day 3: 35 min tempo (15 min @ tempo pace)
Day 4: 4 miles EP
Day 5: 3 miles EP
Day 6: Rest
Day 7: 7 miles LR

Week 4

Day 1: 3 miles EP
Day 2: CT
Day 3: 5 x 400 IW
Day 4: Rest
Day 5: 3 miles race pace
Day 6: Rest
Day 7: 7 miles LR

Week 5

Day 1: CT
Day 2: 35 min tempo (15 min @ tempo pace)
Day 3: 5 miles EP
Day 4: 4 miles race pace
Day 5: Rest
Day 6: 4 miles EP
Day 7: 8 miles LR

Week 6

Day 1: CT
Day 2: 6 x 400 IW
Day 3: 5 miles EP
Day 4: 4 miles race pace
Day 5: 2 miles EP
Day 6: Rest
Day 7: 10K race (or 6 miles @ race pace)

Week 7

Day 1: 4 miles EP
Day 2: CT
Day 3: 40 min tempo (20 min @ tempo pace)
Day 4: 5 miles EP
Day 5: 4 miles race pace
Day 6: Rest
Day 7: 9 miles LR

Week 8

Day 1: 4 miles EP
Day 2: CT
Day 3: 6 x 400 IW
Day 4: 6 miles EP
Day 5: 3 miles race pace
Day 6: Rest
Day 7: 10 miles LR

Week 9

Day 1: Rest
Day 2: CT
Day 3: 45 min tempo (20 min @ tempo pace)
Day 4: 5 miles EP
Day 5: 4 miles race pace
Day 6: Rest
Day 7: 11 miles LR

Week 10

Day 1: 3 miles EP
Day 2: CT
Day 3: 7 x 400 IW
Day 4: 5 miles EP
Day 5: 3 miles race pace
Day 6: Rest
Day 7: 12 miles LR

Week 11

Day 1: 3 miles EP
Day 2: CT
Day 3: 40 min tempo (20 min @ tempo pace)
Day 4: Rest
Day 5: 3 miles race pace
Day 6: Rest
Day 7: 5 miles LR