12-Week Half Marathon Training Plan for Intermediate Runners

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As we mentioned on the beginner training plan we published last week, the half marathon is our favorite distance. Therefore, you’re not alone. (After all, this is HalfMarathons.Net, right?)


In the beginner training plan, we mentioned one of the best things is that half marathons are a happy medium to enjoy other hobbies.

You don’t need to run every day or even for hours when you do run! All you need are 3-4 days of running, cross training and a few rest days in between during the week.

For the intermediate, advanced, or veteran runner, the half marathon is a great distance because it still requires a lot of endurance, but doesn’t need as much time and commitment as training for a full marathon.

If you have completed a half marathon, or several, or you are a seasoned runner, then this plan is for you.

The plan created is best for someone with a base and already running 20-30 miles comfortably per week. You don’t have to be fast, and it’s designed for someone of any pace!

Week Mon Tue Wed Thu Fri Sat Sun
1 Rest 4 miles easy with 4×30-second striders Rest or easy 30 mins Tempo: 2 mile warmup + 2 miles at goal half marathon pace + 2 mile cool down 60 mins cross train 4 miles easy with 4×30-second striders 8 miles
2 Rest 4 miles easy with 4×30-second striders Rest or easy 30 mins Tempo: 2 mile warmup + 2 miles at goal half marathon pace + 2 mile cool down 60 mins cross train 4 miles easy with 4×30-second striders 9 miles
3 Rest 5 miles easy with 4×30-second striders Rest or easy 30 mins Tempo: 2 mile warmup + 3 miles at goal half marathon pace + 2 mile cool down 60 mins cross train 5 miles easy with 4×30-second striders 10 miles
4 Rest 4 miles easy with 4×30-second striders Rest Tempo: 2 mile warmup + 3 miles at goal half marathon pace + 2 mile cool down 45 mins cross train 4 miles easy with 4×30-second striders 6 miles
5 Rest 5 miles easy with 4×30-second striders Rest or easy 45 mins Tempo: 2 mile warmup + 4 miles at goal half marathon pace + 2 mile cool down 60 mins cross train 5 miles easy with 5×30-second striders 10 miles
6 Rest 5 miles easy with 4×30-second striders Rest or easy 45 mins Tempo: 2 mile warmup + 4 miles at goal half marathon pace + 2 mile cool down 60 mins cross train 5 miles easy with 5×30-second striders 11 miles
7 Rest 5 miles easy with 4×30-second striders Rest or easy 45 mins Tempo: 2 mile warmup + 4 miles at goal half marathon pace + 2 mile cool down 60 mins cross train 5 miles easy with 5×30-second striders 13 miles
8 Rest 4 miles easy with 4×30-second striders Rest Tempo: 2 mile warmup + 4 miles at goal half marathon pace + 2 mile cool down 45 mins cross train 4 miles easy with 4×30-second striders 6 miles
9 Rest 5 miles easy with 5×30-second striders Easy 45 mins Tempo: 2 mile warmup + 4 miles at goal half marathon pace + 2 mile cool down Rest 4 miles easy with 4×30-second striders 15 miles
10 Rest 5 miles easy with 5×30-second striders Rest or easy 45 mins Tempo: 2 mile warmup + 5 miles at goal half marathon pace + 2 mile cool down 60 mins cross train 5 miles easy with 5×30-second striders 10 miles
11 Rest 5 miles easy with 5×30-second striders Rest or easy 45 mins Tempo: 2 mile warmup + 6 miles at goal half marathon pace + 2 mile cool down 60 mins cross train 5 miles easy with 5×30-second striders 8 miles
12 Rest 4 miles easy with 4×30-second striders Rest Tempo: 2 mile warmup + 2 miles at goal half marathon pace + 2 mile cool down Rest 2 miles easy Race day!

Hollie Sick is an avid runner who’s completed more than 30 half marathons. Read her blog, or follow her on Facebook.

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