10-Week Half Marathon Training Plan for Intermediate Runners

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Welcome to the Intermediate Half Marathon Training Plan! Whether you are a seasoned runner looking to improve your performance or a recreational runner ready to take on a new challenge, this comprehensive 10-week plan will guide you towards achieving your half marathon goals.

This training plan is designed for individuals who already have a solid running foundation and are comfortable running 3-4 times per week. It focuses on gradually increasing mileage, improving endurance, speed, and incorporating strength training and cross-training for a well-rounded approach to half marathon preparation.

Week 1: Establishing a Solid Foundation for Training

During the first week of the training plan, the primary goal is to establish a solid foundation for the weeks to come. This involves setting a baseline for your current fitness level and gradually increasing your mileage. Here’s what Week 1 looks like:

  1. Day 1: Start with a comfortable 3-mile run at a conversational pace.
  2. Day 2: Cross-training day! Engage in low-impact activities such as swimming or cycling to give your joints a break.
  3. Day 3: Complete a 4-mile run, focusing on maintaining a steady pace throughout.
  4. Day 4: Rest day! Allow your body to recover and prepare for the upcoming week.
  5. Day 5: Run 3 miles at an easy pace, incorporating some strides to improve running form.
  6. Day 6: Cross-training day! Choose an activity that complements your running, such as yoga or strength training.
  7. Day 7: Long run day! Aim to complete a 6-mile run, gradually increasing your endurance.

Week 2-4: Building Endurance and Increasing Mileage

During weeks 2 to 4, the focus shifts towards building endurance and gradually increasing your mileage. This period is crucial for preparing your body to handle the distance of a half marathon. Here’s what you can expect during this phase:

  1. Day 1: Start with a 4-mile run, slightly increasing the pace from the previous week.
  2. Day 2: Cross-training day! Engage in activities that challenge your cardiovascular system, such as HIIT workouts or cycling.
  3. Day 3: Complete a 5-mile run, incorporating intervals to improve speed and endurance.
  4. Day 4: Rest day! Give your body the necessary rest to recover and prevent overtraining.
  5. Day 5: Run 4 miles at a comfortable pace, focusing on maintaining good form.
  6. Day 6: Cross-training day! Choose activities that strengthen your muscles and improve flexibility, such as Pilates or swimming.
  7. Day 7: Long run day! Aim to complete an 8-mile run, gradually increasing the distance each week.

Week 5-6: Focusing on Speed and Tempo Runs

During weeks 5 and 6, the training plan incorporates speed and tempo runs to improve your overall pace and race performance. These workouts challenge your anaerobic threshold and help you maintain a faster pace for longer periods. Here’s what this phase includes:

  1. Day 1: Start with a 4-mile run, incorporating intervals of faster running followed by recovery periods.
  2. Day 2: Cross-training day! Engage in high-intensity activities to further improve your cardiovascular fitness.
  3. Day 3: Complete a 6-mile run, focusing on maintaining a steady tempo pace.
  4. Day 4: Rest day! Allow your body to recover and rejuvenate for the upcoming challenging workouts.
  5. Day 5: Run 4 miles, incorporating shorter intervals at a fast pace to enhance speed.
  6. Day 6: Cross-training day! Choose activities that challenge different muscle groups, such as kickboxing or circuit training.
  7. Day 7: Long run day! Aim to complete a 10-mile run, gradually building up your endurance and mental toughness.

Stay tuned for the next sections where we will cover Week 7-8, Week 9-10, and the Conclusion of the Intermediate Half Marathon Training Plan. Keep up the great work and continue pushing towards your half marathon goals!

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