Intermediate Half Marathon Training Plan Training Plan

This 16-week half marathon plan is designed for runners looking to prepare and build endurance progressively for race day. The program balances key elements like long runs, speed workouts, tempo runs, and recovery days. Suitable for runners with a solid running base (comfortably running 3-4 miles, 3-4 times per week), this plan will gradually increase mileage and intensity to prepare you for peak performance. Plan Features: Weekly Structure: 4-5 running days per week, including a long run, one speed or tempo session, and easy or recovery runs. Long Runs: Gradual mileage buildup over the weeks, peaking around 10-12 miles, building both physical and mental endurance. Speed Workouts: Targeted intervals and tempo runs to improve pacing, speed, and running economy. Cross-Training and Strength: Optional cross-training days to enhance overall fitness, plus recommended strength training exercises for injury prevention. Tapering: The final 2-3 weeks focus on reducing mileage while maintaining intensity, ensuring you’re fresh and ready on race day. How to Use: This plan assumes you have a base fitness level. Start with Week 1 and follow the prescribed workouts. Adapt it as needed by listening to your body, and remember that consistency, proper recovery, and nutrition are key to getting the most out of the program. Breakdown by Phase: Weeks 1-4: Foundation Building - Establish a routine, focus on building a strong aerobic base with steady-paced runs. Weeks 5-8: Strength & Speed - Introduce tempo runs and interval training while maintaining long runs. Weeks 9-12: Endurance Peak - Push longer distances and simulate race effort with goal-pace runs. Weeks 13-16: Taper & Sharpening - Scale back distance, maintain intensity, and get ready to race.