If you’ve already completed a half marathon or have been running consistently and want to challenge yourself further, it’s time to level up with an intermediate half marathon training schedule. This plan is perfect for runners who are beyond the beginner phase and want to improve their time, endurance, and confidence on race day.
In this blog, you’ll find:
- A detailed 12-week intermediate training plan
- Cross-training and rest day guidance
- Tips to boost speed and endurance
- Answers to common questions from intermediate runners
Let’s break it down and get you race-ready!
🧭 Who Is This Intermediate Plan For?
This training schedule is ideal if:
- You’ve completed at least one 10K or half marathon
- You’re comfortable running 3–5 miles several times a week
- You want to improve your pace and stamina
📅 12-Week Intermediate Half Marathon Training Schedule
Here’s a sample week-by-week breakdown. Training includes tempo runs, speed work, long runs, and rest days for optimal recovery.
Week 1–4: Building a Base
| Day | Workout |
|---|---|
| Mon | Rest or light cross-training |
| Tue | 3–4 miles easy run |
| Wed | Speed work (e.g., 4x400m intervals) |
| Thu | 3 miles + strength training |
| Fri | Rest |
| Sat | Long run (start with 5–6 miles) |
| Sun | Cross-training (cycling, swimming, yoga) |
Week 5–8: Increasing Intensity
| Day | Workout |
|---|---|
| Mon | Rest |
| Tue | 5 miles with 2 miles at tempo pace |
| Wed | Hill repeats or 6x400m intervals |
| Thu | 4 miles easy + core workout |
| Fri | Rest or yoga |
| Sat | Long run (7 to 10 miles) |
| Sun | Cross-train or light jog (2 miles recovery) |
Week 9–11: Peak Training
| Day | Workout |
|---|---|
| Mon | Rest |
| Tue | 5 miles tempo |
| Wed | Speed intervals (e.g., 8x400m or 3×1 mile) |
| Thu | 4 miles easy run |
| Fri | Rest |
| Sat | Long run (10 to 12 miles) |
| Sun | Easy recovery (2–3 miles or cycling) |
Week 12: Taper & Race
| Day | Workout |
|---|---|
| Mon | Rest |
| Tue | 3 miles easy |
| Wed | 2 miles with 2 strides |
| Thu | Rest |
| Fri | 1–2 miles shakeout run |
| Sat | Rest |
| Sun | Race Day – Half Marathon! 🎉 |
💡 Tips for Intermediate Half Marathon Runners
- Stick to your plan: Don’t skip long runs—they’re key to race readiness.
- Fuel right: Practice nutrition and hydration strategies during long runs.
- Warm-up and cool down: Essential for avoiding injuries and enhancing recovery.
- Cross-train smartly: Choose low-impact activities like swimming or cycling.
- Listen to your body: If you’re overly sore or tired, adjust your pace or rest more.
🙋♀️ People Also Ask
🔹 What is an intermediate half marathon time goal?
Intermediate runners often aim for a finish time between 1:45 to 2:15, depending on experience, pace, and course difficulty. A pace of 8:00–10:00 minutes per mile is common.
🔹 How many miles should I run a week for half marathon training?
Intermediate runners typically log 25 to 35 miles per week, with long runs making up a significant portion. Consistency is more important than sheer mileage.
🔹 Should I taper before a half marathon?
Yes! Tapering in the last 7–10 days before race day allows your body to recover and rebuild strength. Cut back mileage, keep intensity low, and rest more.
🔹 What should my long run pace be?
Long runs should be run at a conversational pace, about 60–90 seconds slower than your goal race pace. This helps build endurance without overexertion.
🔹 Can strength training help?
Absolutely. Add 2 short strength sessions per week to improve joint stability, muscle power, and injury prevention—especially targeting your core, glutes, and hamstrings.
✅ Why Follow an Intermediate Half Marathon Training Schedule?
Jumping into advanced plans too soon can lead to burnout or injury. An intermediate plan:
- Builds your speed gradually
- Increases weekly mileage in a safe way
- Incorporates cross-training for balanced fitness
- Helps avoid overtraining
- Keeps your motivation high with manageable goals
🏁 Final Thoughts: Cross That Finish Line Stronger
Training for a half marathon is a rewarding challenge, especially if you’re aiming for a PR (personal record) or smoother race experience. With this intermediate half marathon training schedule, you’ll build strength, boost endurance, and gain the confidence needed to crush your next 13.1 miles.
Stay consistent, rest when needed, and trust the process—you’ve got this!