HALF  MARATHON  TRAINING  PLAN  -­‐  INTERMEDIATE  

HALF MARATHON TRAINING SCHEDULE - INTERMEDIATE
 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Week 1

Easy effort Run, Steady efforts Run, Steady Undulating Long Run, 60mins.
Rest Rest Cross-Train, 40mins Easy conversational
35mins 40mins Run, 40mins effort

Threshold: warm-up, Kenyan Hills: warm-

Week 2

10mins + 5 x 3mins Easy effort Run, up, 10mins + 3 x

Long Run, 70mins.
Rest + Pilates Easy effort Run, with 90 seconds 40mins + Body Rest 4mins with 2mins Easy conversational
40mins recovery jog Conditioning, recovery jog
between efforts + 20mins between efforts + effort
cool-down, 10mins cool-down, 10mins

Kenyan Hills: warm-

Week 3

Easy effort Run, Threshold: 4 x Easy effort Run, up, 10mins + 3 x 6 Long Run, 80mins
5mins with 45mins + Body mins with 2mins
Rest 30mins + Cross- 90seconds recovery Conditioning, Rest recovery jog Easy conversational
Train, 30mins effort
jog between efforts 15mins between efforts +
cool-down, 10mins

Threshold: warm-up,
Week 4

Easy effort Run, 10mins + 4 x 5mins

40mins + Body with 75 seconds Easy effort Run, Steady Undulating Long Run, 45mins.
Rest 30mins + Sports Rest Easy conversational
Conditioning, recovery jog Massage Run, 40 mins effort
20mins between efforts +
cool-down, 10mins

   

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 HALF MARATHON TRAINING SCHEDULE - INTERMEDIATE

W/C MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Threshold: warm-up, Kenyan Hills: warm-

Week 5

10mins + 6 x 4 mins up, 10mins + 3 x 8

Easy effort Run, Long Run, 90mins.
Cross-Train, 30mins Easy effort Run, with 60seconds 30mins + Cross- REST mins with 2mins Easy conversational
30mins recovery jog recovery jog
between efforts + Train, 30mins between efforts + effort
cool-down, 10mins cool-down, 10mins

Threshold: warm-up, Kenyan Hills: warm-

Week 6

10mins + 4 x 6 mins Easy effort Run, up, 10mins + 3 x 8 Long Run, 90mins.
Easy effort Run, with 60seconds mins with 2mins
Cross-Train, 30mins 30mins recovery jog 40mins + Cross- REST recovery jog Easy conversational
Train, 30mins effort
between efforts + between efforts +
cool-down, 10mins cool-down, 10mins

Threshold: warm-up,
Week 7

45mins Run: 15mins 10mins + 4 x 6mins

Easy effort Run, Easy + 15mins Easy effort Run, with 60seconds Long Run, 90 mins.
Pilates 40mins + Pilates or REST Easy conversational
35mins Threshold + 15 mins Cross-Train, 30mins recovery jog effort
Easy between efforts +
cool-down, 10mins

Threshold: warm-up,
Week 8

10mins + 4 x 4mins
10 mins easy, 10
Rest with 90seconds Easy effort Run, mins threshold, 10 Rest 20mins easy run 10 km Race
recovery jog 30mins + Stretch and stretch
between efforts + mins easy
cool-down, 10mins

   

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 HALF MARATHON TRAINING SCHEDULE - INTERMEDIATE

W/C MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Threshold: warm-up,
Week 9

Rest OR 30mins Easy effort Run, Steady Undulating

Cross Training 40mins + Body 10mins + 3 x 8mins 30mins Easy run + Rest + Sports Run, 45mins but Long Run, 90mins
with 2mins recovery 30mins Cross with last 20mins @
(focus on upper Weight Exercises, jog between efforts Training Massage push 4-5 hills up to half marathon effort
body and core) 20mins 90%
+ cool down, 10mins

Threshold: warm-up, Threshold: warm-up,

Week 10

10mins + 5 x 5mins 10mins + 3 x 10mins Long Run, 105mins.

Easy effort Run, with 60seconds Cross-Train, 40mins undulating with
Pilates 30mins + Stretch recovery jog Rest + Stretch 2mins recovery jog Easy conversational
effort
between efforts + between efforts +
cool-down, 10mins cool-down, 10mins

Threshold: warm-up,
Week 11

Easy effort Run, 40mins Run incl 10mins + 2 x 10mins Recovery Run, Long Run, 120mins.
Rest middle 25mins @ Rest with 2mins recovery 30mins + Cross-
40mins Threshold effort jog between efforts Train, 30mins Easy conversational
+ cool-down, 10mins

Threshold: warm-up,
Week 12

Easy effort Run, 10mins + 5 x 5mins

30mins + Body with 60seconds Easy effort Run, 45mins Steady Long Run, 60mins.
Rest or Pilates Weight Exercises, recovery jog 30mins + Stretch Rest Undulating Run Easy conversational
20mins between efforts +
cool-down, 10mins

   

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 HALF MARATHON TRAINING SCHEDULE - INTERMEDIATE

W/C MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Threshold: warm-up,
Week 13

45mins Run: 10mins + 5 x 3 mins

(15mins Easy + Easy effort Run, with 60seconds 20 mins easy run
Rest or Pilates Rest 10 km Race
15mins Threshold + 30mins + Stretch recovery jog and stretch
15mins Easy) between efforts +
cool-down, 10mins

Threshold: warm-up,
Week 14

Easy effort Run, 10mins + 4 x 5mins Easy effort Run, Steady Undulating Long Run, 80mins
with 60seconds
Rest 40mins + Stretch, recovery jog 30mins + Cross- Rest Run, 40mins (push with last 40mins @
20mins Train, 30mins 3-4 hills up to 90%) half marathon effort
between efforts +
cool-down, 10mins

Easy effort Run, Threshold: warm-up, Threshold: warm-up,

Week 15

10mins + 5 x 3mins Long Run, 60mins:

30mins + Cross- 10mins + 4 x 5mins with 60seconds 30mins easy then
Pilates Train, 30mins focus with 2mins recovery Easy Run, 30mins Rest
on Body Weight jog between efforts recovery jog 30mins @ half
between efforts + marathon effort
Exercises, + cool-down, 10mins cool-down, 10mins
Week 16

Threshold: warm-up,
10mins + Threshold, Easy run, 20mins + RACE DAY: GOOD
Rest 10mins + cool-down, Rest 30mins Easy Run Rest Stretch LUCK!
10mins

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