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