City Runs

Intermediate Half Marathon Plan

Anthony Whiteman

Sub 2 hour half marathon

I am assuming that the intermediate runner will run at least 4 times per week. . The subjects of interval training and hill training are covered in articles. A Tempo run is a fast paced run; it is based on Lactic Acid levels in the blood, for the intermediate runner it should be translated as a pace in between steady running and 10k race pace.

Half Marathon

Ideally you should have completed the 12 week 10k intermediate programme before starting this programme or be capable of a 50 min 10k. It is not ideal to try a half marathon as you first ever race so this programme includes a build up race. Times for intervals and steady runs are approximate. I am aiming for a gradual increase in training load certainly no more than 10% increase from one week to the next . Shorter runs should be around half marathon target time pace but long runs can be slower. I would suggest a cross-training session alongside the shortest run or on a separate day. Assuming the best time to run is the weekend; intervals on Saturday and long run on Sunday so you can fit other runs/ cross training around work during the week. If you have only found a 3 min loop and wonder how you could do the increased rep length here is a tip. 3 mins is 1 lap, do 1 3/4 laps and jog /Walk the remainder as your recovery for 5 mins and then 2 3/4 laps for 7 mins and jog/Walk the remainder as recovery. It does not have to be exact as I stated above.

Image credit Cszar

WEEK SESSION 1 SESSION 2 SESSION 3 SESSION 4 SESSION 5
Week 1 30-45 mins 30-45 mins 30-45 mins 30-45 mins **Optional  
Week 2 30-45 mins 30-45 mins 30-45 mins 30-45 mins **Optional  
Week 3 Intervals: 5 X 3 mins 90 secs recovery 30-45 mins 30-45 mins 50 mins  
Week 4 Intervals: 5 X 3 mins 90 secs recovery 30-45 mins 30-45 mins 55 mins  
Week 5 Intervals: 3,5,3,5,3
mins 90 secs recovery
30-45 mins 30-45 mins 60 mins  
Week 6 Intervals: 5 X 5 mins 90 secs recovery 30-45 mins 30-45 mins 65 mins  
Week 7 Intervals: 5 X 5 mins rep 2 and 4 faster 90 secs recovery 30-45 mins 30-45 mins 70 mins  
Week 8 Intervals: 5,7,5,7,5 mins 90 secs recovery 30-45 mins 30-45 mins 75 mins  
Week 9 Intervals: 5,7,5,7,5 mins, 90 sec recovery 40-50 mins Hill session 8 X 45 secs 80 mins  
Week 10 Intervals: 5 X 5 mins, 60 secs rec 40-50 mins Tempo Run: 20 mins 85 mins  
Week 11 Intervals: 5,7,5,7,5 mins 60 secs recovery 40-50 mins Hill session: 8-10 X 45 secs 90mins  
Week 12 Intervals: 3 X 3 mins 90 secs recovery 30-45 mins 30-45 mins 10k or 10 mile
(preferred) RACE
 
Week 13 Intervals: 5 X 3 mins 60 secs recovery 40-50 mins 40-50 mins 90mins  
Week 14 Intervals: 5,7,5,7,5 mins 60 sec recovery 40-50 mins Tempo Run: 30mins 40-50 mins 90mins
Week 15 Intervals: 7,5,7,5,7 mins 60 secs recovery 40-50 mins Tempo Run: 40mins 40-50 mins 90mins
Week 16 Intervals: 3 X 5 mins, 90 secs recovery 30-45 mins 30-45 mins RACE