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!
12-Week Half Marathon Training Schedule for Intermediate Runners
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Off | 4 miles + 4×30-second strides | Off | 2 mile warm up + 2 miles @ goal pace + 2 mile easy | Cross Train | 4 miles + 4×30-second strides | 8 miles |
| 2 | Off | 4 miles + 4×30-second strides | Off | 2 mile warm up + 2 miles @ goal pace + 2 mile easy | Cross Train | 4 miles + 4×30-second strides | 9 miles |
| 3 | Off | 5 miles + 4×30-second strides | Off | 2 mile warm up + 3 miles @ goal pace + 2 mile easy | Cross Train | 5 miles + 4×30-second striades | 10 miles |
| 4 | Off | 4 miles + 4×30-second strides | Off | 2 mile warm up + 3 miles @ goal pace + 2 mile easy | Cross Train | 4 miles + 4×30-second strides | 6 miles |
| 5 | Off | 5 miles + 4×30-second strides | Off | 2 mile warm up + 4 miles @ goal pace + 2 mile easy | Cross Train | 5 miles + 5×30-second strides | 10 miles |
| 6 | Off | 5 miles + 4×30-second strides | Off | 2 mile warm up + 4 miles @ goal pace + 2 mile easy | Cross Train | 5 miles + 5×30-second strides | 11 miles |
| 7 | Off | 5 miles + 4×30-second strides | Off | 2 mile warm up + 4 miles @ goal pace + 2 mile easy | Cross Train | 5 miles + 5×30-second strides | 13 miles |
| 8 | Off | 4 miles + 4×30-second strides | Off | 2 mile warm up + 4 miles @ goal pace + 2 mile easy | Cross Train | 4 miles + 4×30-second strides | 6 miles |
| 9 | Off | 5 miles + 4×30-second strides | Off | 2 mile warm up + 4 miles @ goal pace + 2 mile easy | Off | 4 miles + 4×30-second strides | 15 miles |
| 10 | Off | 5 miles + 4×30-second strides | Off | 2 mile warm up + 5 miles @ goal pace + 2 mile easy | Cross Train | 5 miles + 5×30-second strides | 10 miles |
| 11 | Off | 5 miles + 4×30-second strides | Off | 2 mile warm up + 6 miles @ goal pace + 2 mile easy | Cross Train | 5 miles + 5×30-second strides | 8 miles |
| 12 | Off | 4 miles + 4×30-second strides | Off | 2 mile warm up + 2 miles @ goal pace + 2 mile easy | Off | 2 miles easy | Race Day! |
