Intermediate Half Marathon Plan

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.

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