Half Marathon - Level 2 (Intermediate) Training Plan

This program is designed for runners who have either already completed a half marathon or have at least one year of running experience, particularly in shorter distances such as the 5K or 10K. Ideal for those looking to take their training to the next level, this plan incorporates interval training to help you begin setting and achieving specific time goals for your half marathon. It’s a great fit for runners ready to focus on improving race times while following a structured approach to build endurance and speed. Before beginning this program, we recommend taking 1-2 weeks off from running to ensure you are fully recovered and ready to start the training cycle without the risk of injury or burnout. Cross-training days are included to complement your running and reduce the risk of overuse injuries. Cross-training equipment, such as a bike, elliptical, or pool, is recommended for this plan. If you don’t have access to cross-training equipment, you can substitute it with a brisk walk of equal duration or replace it with an easy run for additional mileage. Plan Details: Duration: 16 weeks Taper: 2 weeks leading up to race day Longest Run: 12 miles Mileage Range: 7 miles + 60 minutes of cross-training to 24 miles + 80 minutes of cross-training Weekly Structure: 1 long run (every other week includes a structured workout in the long run to build both endurance and speed) 1 interval workout day (to improve speed and race pace) 1 shorter easy run (to maintain consistency) 2 recovery cross-training days (to enhance aerobic fitness without adding running stress) 2 rest days (full recovery for muscle repair and to avoid overtraining) This plan offers an introductory approach to incorporating speed work into your half marathon training. It’s perfect for runners aiming to push their limits and achieve their race-day goals with a combination of steady long runs, speed workouts, and cross-training for overall fitness.