Intermediate Half Marathon--4 days/week running Training Plan

This plan is designed for runners who already have consistent running experience and are ready to train with more structure and purpose. If you’ve completed a half marathon before (or are comfortably running 4–5 days per week) and want to improve your fitness, confidence, and race-day execution, this plan is for you. You’ll build endurance through progressively longer long runs, improve efficiency with targeted workouts at half marathon and faster paces, and develop strength and resilience through thoughtfully balanced weekly mileage. Workouts focus on teaching you how to control effort, change gears smoothly, and finish strong—skills that matter most on race day. The 4 day/week training plan mileage starts at 16.4 miles/week and peaks at 25 miles/week, has 2 strength/cross training days built into the schedule, and includes 1 rest day/week.