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Program DistanceAbilityDuration CategoryMilesLong run

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Half MarathonIntermediate12 weeksDistance25-4015

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Program Name:Half Marathon Intermediate

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Program Description:The Half Marathon Intermediate training program takes athletes running consistently 25+ miles per week and looking to improve their speed and strength for the Half Marathon racing distance. Weekly mileage ranges from 25-40 miles per week with a long run peaking at 15 miles.

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WeekMiles for week1234567

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254Conversational An easy run at a conversational pace0:00:00Recovery dayA day of complete recovery to rejuvenate5Speed playAfter your warm up run 10 runs of 30-45 seconds each at your current 5K effort with 2-3 minutes of easy running between each.4Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:00:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.4Steady stateAfter 5 minutes of easy running complete the remainder of the run at steady state effort.8Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week891011121314

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254Conversational An easy run at a conversational pace0:00:00Recovery dayA day of complete recovery to rejuvenate5TempoAfter your warm up run 5 x 1000m at tempo effort with 2 minutes of rest between each run. 4Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:00:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.4Steady stateAfter 5 minutes of easy running complete the remainder of the run at steady state effort.8Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week15161718192021

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274Conversational An easy run at a conversational pace0:00:00Recovery dayA day of complete recovery to rejuvenate6IntervalAfter your warm up run 3 miles of jogging the curves and striding on the straights at 90% of top speed.4Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:00:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.4Steady stateAfter 5 minutes of easy running complete the remainder of the run at steady state effort.9Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week22232425262728

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294Conversational An easy run at a conversational pace0:00:00Recovery dayA day of complete recovery to rejuvenate6TempoAfter your warm up run 2 x 10 minutes at tempo effort with 2 minutes of easy running between each.4Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:00:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.5Steady stateAfter 5 minutes of easy running complete the remainder of the run at steady state effort.10Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week29303132333435

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304Conversational An easy run at a conversational pace0:00:00Recovery dayA day of complete recovery to rejuvenate6IntervalAfter 1-2 miles of easy running run 8 x 300m at Interval pace with 2 minutes easy jogging between intervals. Finish with 10 or more minutes of easy running to complete distance.4Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:15:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.5Steady stateAfter 5 minutes of easy running complete the remainder of the run at steady state effort.11Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week36373839404142

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334Conversational An easy run at a conversational pace0:00:00Recovery dayA day of complete recovery to rejuvenate6Goal paceAfter your warm up run 2 x 2 miles at your Half marathon goal pace with 3 minutes of easy running between each.5Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:15:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.6Steady stateAfter 5 minutes of easy running complete the remainder of the run at steady state effort.12Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week43444546474849

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275Conversational An easy run at a conversational pace0:00:00Recovery dayA day of complete recovery to rejuvenate6TempoAfter your warm up run 20 minutes at tempo pace.4Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run0:45:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.3Conversational + stridesAn easy run at a conversational pace. Run 4 x 100m strides at the end of the run.9RaceFind a 10K race to use as a time trial and check your fitness

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WeekMiles for week50515253545556

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375Conversational An easy run at a conversational pace0:00:00Recovery dayA day of complete recovery to rejuvenate7Speed playAfter your warm up run 20 runs of 45-60 seconds at your 5K race pace effort with 2-3 minutes of easy running between each.5Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:15:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.6Steady stateAfter 5 minutes of easy running complete the remainder of the run at steady state effort.14Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week57585960616263

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385Conversational An easy run at a conversational pace0:00:00Recovery dayA day of complete recovery to rejuvenate710K paceAfter your warm up run 4 x 1 mile at your 10K pace from your recent race. Take 3 minutes rest between each run. Finish with 4 x 400m at Inverval pace with 2 minutes rest between each.5Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:30:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.6Steady stateAfter 5 minutes of easy running complete the remainder of the run at steady state effort.15Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week64656667686970

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406Conversational An easy run at a conversational pace0:00:00Recovery dayA day of complete recovery to rejuvenate7Goal paceAfter you warm up run 5 miles at your goal pace of the half marathon, jog 1 mile easy and finish with another mile at tempo pace.6Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run1:30:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.6Steady stateAfter 5 minutes of easy running complete the remainder of the run at steady state effort.15Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week71727374757677

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295Conversational An easy run at a conversational pace0:00:00Recovery dayA day of complete recovery to rejuvenate7TempoAfter your warm up run 4 x 5 minutes at tempo pace with 1 minute rest between each. 4Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run0:50:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.4Steady stateAfter 5 minutes of easy running complete the remainder of the run at steady state effort.9Conversational + stridesMake sure to maintain a pace you can run while talking for entire run. Can be over hilly terrain for variety. At or near the completion of the run do 3 x 100m strides with perfect form and 2 minutes rest between each on a track or a similar surface with good footing. tomorrow you have your 5K race. Good luck!

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WeekMiles for week787980818283Race day!

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335Conversational An easy run at a conversational pace0:00:00Recovery dayA day of complete recovery to rejuvenate6Goal paceAfter your warm up run 2 miles at goal Half marathon pace. Rest 2 minutes and finish with 4 x 400m at 85% of top speed with 2 minutes rest between each.4Conversational + stridesAn easy run at a conversational pace with 4 x 100m strides after run0:40:00General strength and Cross trainingBegin with the general strength routine and complete a core strength routine and then move to you choice of cardiovascular cross training options: elliptical, stair climber, exercise bike, rowing machine or cross country skiing machine for the remainder of the time.3Recovery runRun at a conversational pace15RaceWarm up 1-1.5 miles and stick to your race paln. Enjoy your race