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Home > Road Running > Half Marathon

Intermediate Half Marathon Schedule

 

Week 1 Training
Monday Cross training
Tuesday 30 min tempo run
Wednesday

Rest

Thursday 5 miles
Friday Rest
Saturday 7 miles
Sunday 2 miles easy
Total miles 16

 

Week 2 Training
Monday Cross training
Tuesday 4 x 400m intervals
Wednesday Rest
Thursday 5 miles
Friday Rest
Saturday 7 miles
Sunday 4 miles easy
Total miles 17

 

Week 3 Training
Monday Cross training
Tuesday 35 mins tempo
Wednesday 4 miles
Thursday 5 miles
Friday Rest
Saturday 8 miles
Sunday 2 miles easy
Total miles 23

 

Week 4 Training
Monday Cross training
Tuesday 5 x 400 Intervals
Wednesday Rest
Thursday 5 miles race pace
Friday Rest
Saturday 9 miles
Sunday 5 miles easy
Total miles 20.5

 

Week 5 Training
Monday Cross training
Tuesday 35 mins tempo
Wednesday 3 miles
Thursday

5 miles race pace

Friday Rest
Saturday 8 miles
Sunday 3 miles easy
Total miles 23

 

Week 6 Training
Monday Cross training
Tuesday 6 x 400 intervals
Wednesday 3 miles
Thursday 4 miles race pace
Friday 2 miles easy
Saturday Rest
Sunday 10k race
Total miles 16.5

 

Week 7 Training
Monday Rest
Tuesday 40 minute tempo
Wednesday Rest
Thursday 4 mile race pace
Friday Rest
Saturday 9 miles
Sunday 5 miles easy
Total mileage 23.5

 

Week 8 Training
Monday Rest
Tuesday 6 x 400m intervals
Wednesday 3 miles
Thursday 3 miles race pace
Friday Rest
Saturday 10 miles
Sunday 5 miles easy
Total miles 22.5

 

Week 9 Training
Monday Rest
Tuesday 45 mins temp
Wednesday 3 miles
Thursday 5 miles race pace
Friday Rest
Saturday 11 miles
Sunday 4 miles easy
Total miles 29

 

Week 10 Training
Monday Rest
Tuesday 7 x 400 intervals
Wednesday 4 miles
Thursday 3 miles race pace
Friday Rest
Saturday 12 miles
Sunday 3 miles easy
Total miles 24

 

Week 11 Training
Monday Rest
Tuesday 45 minutes tempo
Wednesday Rest
Thursday 3 miles race pace
Friday Rest
Saturday 5 miles
Sunday 2.5 miles easy
Total miles 16.5

 

Week 12 Training
Monday Rest
Tuesday 4 miles
Wednesday 30 minutes 10k pace
Thursday 2 miles
Friday Rest
Saturday 20 minutes easy
Sunday RACE DAY!

 

 


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