HALF MARATHON TRAINING PLAN FOR INTERMEDIATE COMPETITOR – 12 WEEK CYCLE
This half marathon training plan for intermediate competitor is a great training plan in that it prepares you for other racing distances. The half marathon is a very unique and valuable distance. It combines the high level of endurance required by the marathon, while also needing the speed necessary for shorter race distances. The half marathon training plan for intermediate competitor will prepare you for this fun and challenging race.
12 Week training cycle
This is a 12-week cycle that designed to prepare an intermediate competitor to peak for a half marathon. You should be able to run at least 6 miles without stopping before beginning this program. If you cannot run 6 miles, gradually build up to that level with a period of base building, before beginning this program.
An intermediate competitor is an athlete that has been racing for at least one season and has been following a structured training program for at least one season. The move between the beginning level and the intermediate level requires an increase in the number and intensity of quality workouts. The difference between a beginning, intermediate and advanced competitor is not necessarily one of finishing time or position. It is more of a state of mind and the amount of dedication to a training program and desire to improve.
This program is general in nature. Feel free to make adjustments in order to accommodate scheduling conflicts and individual goals and rate of improvement.
The Workouts
This half marathon training plan contains rest days, easy runs, long runs, speed training workouts, lactate threshold workouts, form drills and strength training. This training program is designed to build speed, improve speed endurance and increase both general and functional strength.
Easy Runs
Easy runs should be run at a pace that feels fairly comfortable. You should be breathing hard, but should be able to carry on a conversation. If you are breathing so hard that you cannot talk, you are running too hard. If you can sing, you are running too easily.
Rest
Rest is a very important part of your half marathon training plan. Without proper rest, your muscles and connective tissues will not have an opportunity to recover and strengthen properly. On the days calling for complete rest, do no strenuous activity. On the days calling for rest or cross training, you can rest totally or do some cross training. Cross training can be any activity other than running. You could go for a walk, swim, bicycle or do nothing. It is up to you.
Long Runs
The long runs used in this program are run at two different paces. The first portion of the workout is run at an easy pace. The last portion is run at goal race pace. This will train you to run at race pace when fatigued.
Speed Training
Speed training is short to medium length repeats that are run at paces that range from race pace to an all out effort. The goal of this type of workout is to improve overall speed and the ability to maintain a quality pace for long distances.
Lactate Threshold Workouts
Lactic acid is a natural by-product of energy production. Normally, excess lactic acid is converted to energy. When the intensity of your running reaches a certain point, more lactic acid is produced than your body can process. This causes a decrease in the efficiency of your muscles. The point at which lactic acid begins to accumulate in your muscles is your lactate threshold. The goal of these workouts is to raise your lactate threshold level. These workout are an important part of your half marathon training plan.
Strength Training
A proper strength training program will improve your speed, power, running economy and help prevent injuries. Strength training should be performed two or three times per week.
During the initial stages of your program, you should perform your strength training with a high number of repetitions and at a lower level of intensity. As your running program progresses in intensity, so should your strength training. Gradually increase the intensity level and decrease the number or repetitions.
There are three types of strength training exercises that you should complete: General strength exercises; running specific exercises; and plyometric exercises. General strength exercises will improve overall upper and lower body strength. Running specific exercises will strengthen the motions specific to running. Plyometric exercises are explosive strength training exercises that will improve your running specific strength, power and economy.
Form Drills
Form drills are designed to improve your running form, technique and economy. Running economy is a measure of the efficiency of your running. The goal is to run efficiently with the least amount of effort. While form drills are not absolutely necessary, doing them will improve your running efficiency and injury resistance as well as improving your running specific flexibility.
Standard Warm Up
The following routine, or a similar one, should be followed whenever a warm up is called for: Run easy for 10 minutes or until you feel loose, stretch, run 4 x 100 meter acceleration strides, perform 5 minutes of form drills.
Week 1
Monday – Rest
Tuesday – 45-minute fartlek run. Fartlek is a Swedish word for speed play. This is a non-structured workout in which you run at a steady pace and add in short surges of faster running. For this workout, alternate running for 5 minutes at a moderate pace with 1 minute at 5K pace.
Wednesday – Run 5 miles easy. Run 4 acceleration strides.
Thursday – Standard warm up. Run 5 x 800 meter repeats at 5 seconds per mile faster than 5K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.
Friday – Run 4 miles easy. Run 4 acceleration strides.
Saturday – Run 6 miles easy. Run 4 acceleration strides.
Sunday – Standard warm up. Run 7 miles. Run the first 6 miles at an easy pace and the last 1 mile at goal half marathon pace.
Week 2
Monday – Rest
Tuesday – Standard warm up. Run 3 x 1600 meter repeats at 10K pace. Jog easy for 800 meters between repeats. Cool down with 800 meters of jogging.
Wednesday> – Run 5 miles easy. Run 4 acceleration strides.
Thursday – Standard warm up. Run 6 x 800 meter repeats at 5 seconds per mile faster than 5K pace. Jog for 400 meters between repeats. Cool down with 800 meters of jogging.
Friday – Run 5 miles easy. Run 4 acceleration strides.
Saturday – Run 4 miles easy. Run 4 acceleration strides.
Sunday – Standard warm up. Run 45 minutes at 20 seconds per mile slower than 10K pace.
Week 3
Monday – Rest
Tuesday – Standard warm up. Run 4 x 1600 meter repeats at 10K pace. Recover between the repeats with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
Wednesday – Run 6 miles easy. Run 4 acceleration strides.
Thursday – Standard warm up. Run 7 x 800 meter repeats at 5 seconds per mile faster than 5K pace. Recover between the repeats with 400 meters at an easy pace. Run 4 x 400 meter repeats at 15 seconds per mile faster than 5K pace. Recover between the repeats with 200 meters at an easy pace. Cool down with 800 meters at an easy pace.
Friday – Run 5 miles easy. Run 4 acceleration strides.
Saturday – Run 4 miles easy. Run 4 acceleration strides.
Sunday – Standard warm up. Run 9 miles. Run the first 7 miles at an easy pace. Run the last 2 miles at your goal half marathon pace.
Week 4
Monday – Rest
Tuesday – Standard warm up. Run 1 mile at an easy pace, then speed up to goal half marathon pace for 5 miles. Run an additional mile at an easy pace to cool down.
Wednesday – Run 6 miles easy. Run 4 acceleration strides.
Thursday – Standard warm up. Run 8 x hill repeats. Find a hill that is fairly steep and at least 100 meters in length. Run up the hill at what feels like 5K pace. Run 20 meters past the top of the hill. Turn around and jog back down to recover. Repeat for the desired number of repetitions.
Friday – Run 5 miles easy. Run 4 acceleration strides.
Saturday – Run 4 miles easy. Run 4 acceleration strides.
Sunday – Standard warm up. Run 50 minutes at 20 seconds per mile slower than 10K pace.
Week 5
Monday – Rest
Tuesday – Standard warm up, run 5 x 1600 meter repeats at 10K pace or 15 seconds per mile slower than 5K pace. Jog for 800 meters between repeats. Cool down with 800 meters of jogging. If you are having trouble maintaining your pace, increase the distance of your recovery jogs.
Wednesday – Rest. This program will incorporate additional rest days every 5 weeks. This will give your body the opportunity to recover and strengthen properly.
Thursday – Standard warm up. Run for 20 minutes alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at an easy pace. Cool down with 5 minutes at an easy pace.
Friday – Rest.
Saturday – Run 4 miles easy. Run 4 acceleration strides.
Sunday – Standard warm up. Run 11 miles. Run the first 8 miles at an easy pace and the last 3 miles at goal half marathon pace.
Week 6
Monday – Rest
Tuesday – Standard warm up. Run 3 x 1200 meter repeats at 5K pace. Recover between the repeats with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
Wednesday – Run 6 miles easy. Run 4 acceleration strides.
Thursday – Standard warm up. Run 5 miles on a trail that is gradually and consistently uphill. Run at a pace that feels like 10K pace. Your actual pace will be slower due to the incline. If you do not have an uphill trail in your area, you can to this workout on a treadmill that is elevated 3 to 5 degrees.
Friday – Run 4 miles easy. Run 4 acceleration strides.
Saturday – Run 7 miles easy. Run 4 acceleration strides.
Sunday – Standard warm up. Run 2 x 20 minute repeats at 10K pace. Jog for 5 minutes between repeats.
Week 7
Monday – Rest
Tuesday – Standard warm up. Run 6 x 1600 meter repeats at 10K pace or 15 seconds per mile slower than 5K pace. Jog for 800 meters between repeats. Jog for 800 meters to cool down.
Wednesday – Run 6 miles easy. Run 4 acceleration strides.
Thursday – Standard warm up. Run 2 x 400/800/1200 meter supersets. Run 400 meters at 20 seconds per mile faster than 5K pace, 800 meters at 5K pace and 1200 meters at goal half marathon pace. Do not rest between the distances. Recover between the sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
Friday – Run 6 miles easy. Run 4 acceleration strides.
Saturday – Run 4 miles easy. Run 4 acceleration strides.
Sunday – Standard warm up. Run 13 miles. Run the first 9 miles at an easy pace. Run the last 4 miles at goal half marathon pace.
Week 8
Monday – Rest
Tuesday – Standard warm up. Run 2 miles at 10K pace, then slow down to goal half marathon pace for 4 miles. Cool down with 800 meters at an easy pace.
Wednesday – Run 6 miles easy. Run 4 acceleration strides.
Thursday – Standard warm up. Run 25 minutes alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at an easy pace. Cool down with 5 mintues at an easy pace.
Friday – Run 6 miles easy. Run 4 acceleration strides.
Saturday – Run 4 miles easy. Run 4 acceleration strides.
Sunday – Standard warm up. Run a 10K race or time trial. Run the 10K in your best possible time.
Week 9
Monday – Rest
Tuesday – Standard warm up. Run 3 x 2400 meter repeats at 10K pace. Jog for 800 meters between repeats. Cool down with 800 meters of easy jogging.
Wednesday – Run 6 miles easy. Run 4 acceleration strides.
Thursday – Standard warm up. Run 3 x 400/800/1200 meter supersets. Run 400 meters at 20 seconds per mile faster than 5K pace, 800 meters at 5K pace and 1200 meters at goal half marathon pace. Do not rest between the distances. Recover between the sets with 800 meters at an easy pace.
Friday – Run 6 miles easy. Run 4 acceleration strides.
Saturday – Run 4 miles easy. Run 4 acceleration strides.
Sunday – Standard warm up. Run 15 miles. Run the first 11 miles at an easy pace. Run the last 4 miles at goal half marathon pace.
Week 10
Monday – Rest
Tuesday – Standard warm up. Run 3 miles at an easy pace, the speed up to goal half marathon pace for 6 miles.
Wednesday – Rest.
Thursday – Standard warm up. Run 2 x 800/1200/2400 meter supersets. Run 800 meters at 5K pace, 1200 meters at 10K pace and 2400 meters at goal half marathon pace. Do not rest between the distances. Recover between the sets with 800 meters at an easy pace. Cool down with 800 meters at an easy pace.
Friday – Rest.
Saturday – Run 4 miles easy. Run 4 acceleration strides.
Sunday – Standard warm up. Run 16 miles. Run the first 11 miles at an easy pace and the last 5 miles at goal half marathon pace.
Week 11
Monday – Rest
Tuesday – Standard warm up. Run 6 x 1600 meter repeats at 10K pace. Recover between the repeats with 400 meters at an easy pace. Cool down with 800 meters at an easy pace.
Wednesday – Run 6 miles easy. Run 4 acceleration strides.
Thursday – Standard warm up. Run 30 minutes alternating between 30 seconds at 20 seconds per mile faster than 5K pace and 30 seconds at an easy pace. Cool down with 5 minutes at an easy pace.
Friday – Run 6 miles easy. Run 4 acceleration strides.
Saturday – Run 4 miles easy. Run 4 acceleration strides.
Sunday – Standard warm up. Run 2 miles at an easy pace, then speed up to goal half marathon pace for 5 miles.
Week 12
Monday – Rest
Tuesday – Standard warm up. Run 1 mile at an easy pace, then speed up to goal half marathon pace for 5 miles.
Wednesday – Run 3 miles easy. Run 3 acceleration strides.
Thursday – Run 3 miles easy. Run 3 acceleration strides.
Friday – Rest
Saturday – Rest
Sunday – Race Day!
Well done! You have finished your half marathon training plan for intermediate competitor and have successfully competed your race. Now you have a lot of choices. You can continue to work to improve your half marathon performance, move up to a more advanced half marathon plan or take the step up to a full marathon. No matter what choice you make remember to have fun!
