Half Marathon Training Schedule: Intermediate
Twelve Weeks to a 13.1 Mile Race.
| WEEK | MON | TUES | WED | THURS | FRI | SAT | SUN |
|---|---|---|---|---|---|---|---|
| 1 | Stretch & Strengthen | 3 m run | 5 x 400 5k pace |
3 m run + strength | Rest | 3 m run | 5 m run |
| 2 | Stretch & Strengthen | 3 m run | 30 min tempo | 3 m run + strength | Rest | 3 m pace | 6 m run |
| 3 | Stretch & Strengthen | 3.5 m run | 6 x 400 5k pace |
3 m run + strength | Rest | Rest | 5k run |
| 4 | Stretch & Strengthen | 3.5 m run | 35 min tempo | 3 m run + strength | Rest | 3 m run | 7 m run |
| 5 | Stretch & Strengthen | 4 m run | 7 x 400 5k pace |
3 m run + strength | Rest | 3 m pace | 8 m run |
| 6 | Stretch & Strengthen | 4 m run | 40 min tempo | 3 m run + strength | Rest or easy run | Rest | 10k run |
| 7 | Stretch & Strengthen | 4.5 m run | 8 x 400 5k pace |
3 m run + strength | Rest | 4 m pace | 9 m run |
| 8 | Stretch & Strengthen | 4.5 m run | 40 min tempo | 3 m run + strength | Rest | 5 m pace | 10 m run |
| 9 | Stretch & Strengthen | 5 m run | 9 x 400 5k pace |
3 m run + strength | Rest or easy run | Rest | 15k run |
| 10 | Stretch & Strengthen | 5 m run | 45 min tempo | 3 m run + strength | Rest | 5 m pace | 11 m run |
| 11 | Stretch & Strengthen | 5 m run | 10 x 400 5k tempo |
3 m run + strength | Rest | 3 m pace | 12 m run |
| 12 | Stretch & Strengthen | 4 m run | 30 min tempo | 2 m run | Rest | Rest | Half Marathon |