Intermediate Half Marathon Training

So you've already run at least one half-marathon (13.1 miles), and now you're moving on to your next goal:
Use this 12-week training schedule below to help you run a personal best (PB) in your next half-marathon. To start this plan, you should already be running about 30 to 60 minutes a day, about five days a week.

Notes about the schedule:

Crossing-training (CT): allows you to give your joints and running muscles a break, while still working on your cardio. When the schedule calls for CT, do a cardio activity other than running (biking, swimming, elliptical trainer) at moderate effort for 45 to 60 minutes.
Tempo Run: Tempo runs help you develop your anaerobic threshold, which is critical for faster racing. For a 40-minute tempo run, for example, start your run with 5 to 10 minutes of easy running, and then continue with 15 to 20 minutes of running at about a 10K pace. Finish with 5 to 10 minutes of cooling down. If you're not sure what your 10K pace is, run at a pace that feels "comfortably hard."
Interval workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) hard, and then recover by jogging or walking 400 meters. For example, 3 x 400 would be three hard 400s, with a 400 m recovery in between.
Rest: Rest is critical to your recovery so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. If you run every day without taking days off, you won't see much improvement. Fridays are a good day for rest, as you'll have run on Thursday and will have your longest run of the week on Saturday.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles.

Note:  You can switch days to accommodate your schedule. If you're busy one day, it's fine to swap a rest day for a run day.

View the Intermediate training schedule >>

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