Half Marathon Training Plan – Intermediate (sub 2:00)
Week
Mon
Tue
Wed
Thur
Fri
Sat
2 Mile Warmup, 4
Miles @ 9:10 –
9:20 pace, 1 Mile
Cool Down
1 Mile Warmup, 4
X 1 Mile @ 8:35 –
8:45 pace w/ 90
sec rest, 1 Mile
Cool Down
1 Mile Warmup, 5
Miles @ 9:05 –
9:15 pace, 1 Mile
Cool Down
Off or CrossTrain
6 Miles Easy
(10:30 – 11:40 pace)
12-Mile Long Run
(10:20 - 11:30
pace)
Off or CrossTrain
6 Miles Easy
(10:30 – 11:40 pace)
13-Mile Long Run
(10:20 - 11:30
pace)
Off or CrossTrain
6 Miles Easy
(10:30 – 11:40 pace)
2 Mile Warmup, 6
Mile Cutdown
(9:50, 9:40, 9:30,
9:20, 9:10, 9:00),
1 Mile Cool Down
1 Mile Warmup, 6
Miles @ 9:05 –
9:15 pace, 1 Mile
Cool Down
Off or CrossTrain
6 Miles Easy
(10:30 – 11:40 pace)
14-Mile Long Run
(10:20 – 11:30
pace) with Miles
6, 7, 8 @ 9:15 –
9:20 pace
15-Mile Long Run
(10:20 - 11:30
pace)
Off or CrossTrain
6 Miles Easy
(10:30 – 11:40 pace)
2 Mile Warmup, 6
Miles @ 9:10,
8:45, 9:10, 8:45,
9:10, 8:45), 1 Mile
Cool Down
6 Miles Easy
(10:30 – 11:40
pace)
Off or CrossTrain
5 Miles Easy
(10:30 – 11:40 pace
Off or CrossTrain
1 Mile Easy, 4 Miles
Steady (9:15 – 9:50
pace), 1 Mile Easy
1
Off or
CrossTrain
5 Miles Easy (10:30 –
11:40 pace) w/ 4 X 20
sec strides after run
3 Miles Easy (10:30
– 11:40 pace)
2
Off or
CrossTrain
1 Mile Warmup, 16 X
400 meters (8:25 – 8:35
pace w/ 30 sec rest), 1
Mile Cool Down
4 Miles Easy (10:30
– 11:40 pace)
3
Off or
CrossTrain
6 Miles Easy (10:30 –
11:40 pace) w/ 4 X 20
sec strides after run
4 Miles Easy (10:30
– 11:40 pace)
4
Off or
CrossTrain
1 Mile Warm up, 8 X
800 meters @ 8:30 –
8:35 pace w/ 60 sec
rest, 1 Mile Cool Down
5 Miles Easy (10:30
– 11:40 pace)
5
Off or
CrossTrain
6 Miles Easy (10:30 –
11:40 pace) w/ 4 X 20
sec strides after run
5 Miles Easy (10:30
– 11:40 pace)
6
Off or
CrossTrain
6 Miles Easy (10:30 –
11:40 pace) w/ 4 X 20
sec strides after run
Off or Cross-Train
7
Off or
CrossTrain
1 Mile Warmup, 2 X 3
Miles @ 8:45 – 9:00
pace w/ 3 min rest), 1
Mile Cool Down
5 Miles Easy (10:30
– 11:40 pace)
8
Off or
CrossTrain
2 Mile Warm up, 4 X 1.5
Miles @ 9:00 – 9:15
pace w/ 2min quick jog,
1 Mile Cool Down
5 Miles Easy (10:30
– 11:40 pace)
1 Mile Warm up,
6 Miles @ 9:05 –
9:15 pace, 1 Mile
Cool Down
Off or CrossTrain
1 Mile Easy, 5 Miles
Steady (9:15 – 9:50
pace), 1 Mile Easy
9
Off or
CrossTrain
6 Miles Easy (10:30 –
11:40 pace) w/ 4 X 20
sec strides after run
5 Miles Easy
(10:30 – 11:40
pace)
Off or CrossTrain
1 Mile Easy, 5 Miles
Steady (9:15 – 9:50
pace), 1 Mile Easy
10
Off or
CrossTrain
1 Mile Warm up, 3 X 2
Miles @ 8:45 – 9:00
pace w/ 2min rest, 1
Mile Cool Down
2 Mile Warm up, 7
Mile Cutdown
(9:50, 9:40, 9:30,
9:20, 9:10, 9:00,
fast), 1 Mile Cool
Down
4 Miles Easy
(10:30 – 11:40
pace)
Off or CrossTrain
1 Mile Easy, 5 Miles
Steady (9:15 – 9:50
pace), 1 Mile Easy
11
Off or
CrossTrain
1 Mile Warm up, 2 X 4
Miles @ 8:55 – 9:05
pace w/ 3 min rest, 1
Mile Cool Down
Off or Cross-Train
Off or CrossTrain
6 Miles Easy
(10:30 – 11:40 pace)
w/ 4 X 20 sec strides
after run
12
Off or
CrossTrain
1 Mile Warm up, 2 X 1
Mile @ 8:05 – 8:15 pace
w/ 4 min rest, 2 X 400
meters @ 1:50 – 1:55
w/ 2 min rest, 1 Mile
Cool Down
6 Miles Easy
(10:30 – 11:40
pace)
6 Miles Easy
(10:30 – 11:40
pace) w/ 4 X20
sec strides after
run
6 Miles Easy
(10:30 – 11:40
pace) w/ 4 X20
sec strides after
run
Off or Cross-Train
3 Miles Easy
(10:30 – 11:40
pace) w/ 3 X
20 sec strides
after run
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Off or Cross-Train
Sun
16-Mile Long Run
(11:30 - 13:10
pace) with Miles
8, 9, 10, 11 @
9:14 – 9:21 pace
8-Mile Long Run
(10:20 – 11:30
pace)
14-Mile Long Run
(11:30 - 13:10
pace) with Miles
8-13 @ 9:14 –
9:21 pace
16-Mile Long Run
(11:30 – 13:10
pace) with Miles 8
– 14 @ 9:14 –
9:21 pace)
16-Mile Long Run
(10:20 - 11:20
pace)
16-Mile Long Run
(11:30 - 13:10
pace) with Miles
8-14 @ 9:14 –
9:21 pace
10-Mile Long Run
(10:20 – 11:20
pace)
RACE