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Half Marathon  - Intermediate

Who this plan is for:

  • Runners seeking to improve their half marathon performance

  • Runners who have already completed the half marathon novice training plan

  • Runners willing to commit to running five days per week

  • De Novo Harriers members who are ridiculously supportive of their fellow runners!!!

Recommended base prior to commencing the plan:

  • Regularly race over distances from 5k to 10k

  • Have completed a 10k race within the last 3 months

  • Have been running regularly 5 times per week for at least 3 months

  • Have been running for at least 12 months

  • You are injury free!

Week #
Run 1
Run 2
Run 3
Run 4
Run 5
1
50 CP
60 Workout
45 Easy
45 CP
90 Long
2
50 CP
60 Workout
45 Easy
45 CP
100 Long
3
50 CP
60 Workout
45 Easy
50 CP
110 Long
4
55 CP
60 Workout
45 Easy
50 CP
90 Long
5
55 CP
60 Workout
45 Easy
55 CP
110 Long
6
55 CP
60 Workout
45 Easy
50 CP
120 Long
7
60 CP
60 Workout
45 Easy
55 CP
100 Long
8
60 CP
60 Workout
45 Easy
50 CP
130 Long
9
60 CP
60 Workout
45 Easy
55 CP
105 Long
10
65 CP
60 Workout
45 Easy
45 CP
130 Long
11
65 CP
60 Workout
30 Easy
45 CP
75 Long
12
45 CP
35 Easy
30 Easy
40 CP
Goal Race

Helpful notes and hints:

  • Rest days: The program is designed to allow flexibility of when you take your 2 rest days, try to spread them out in the week

  • Order of runs: Although flexibility in timing of your rest days, try to keep the order of the runs per plan

  • Cross training: Functional strength/core training is important, try to build in at least 3 sessions of 45 mins to your week (non-cardio)

  • The basics: Always use common sense, listen to your body, don’t train through injuries, pay attention to nutrition and hydration

  • Races: Build up races are good for many reasons, help with strategy, reduce race day nerves and can be fun with Harriers. Consider a 5k race early in the plan (instead of run 4); a 10k half way through and  a fast 5k a couple of week out from goal. 

Types of runs:

  • CP: conversation pace run, the core running pace each week - just on the edge of breathlessness throughout the run.

  • Easy run: this is what it says on the can, enjoy the running time, should not exert too much effort.

  • Workout: the one quality session of the week, try doing the Harriers workout, time includes some warm up/cool down.

  • Long run: a key run each week, conversation pace effort i.e. effort i.e. just on the edge of breathless but could hold a conversation

  • Goal race pace: If you think your goal race pace will be great than 13 minute miles, consider adding 20 mins to long run from week 7 onwards

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