Your Step-by-Step Guide to Improving in the Half-Marathon

There’s no feeling like crossing the finish line of your first half-marathon. Soon after, you may already be thinking about what’s next. After you have been running for some time and have built up a solid base you may want to push yourself to run a faster half-marathon. This half-marathon training guide for intermediate runners will help take your running to the next level.

How will you know you’re ready for an intermediate half-marathon plan?

When I coach runners who are looking to improve their times in the half-marathon it’s important to make sure they can handle the increased demands of an intermediate half-marathon training plan. Recently I had a long-time runner who had taken some time off due to injuries, so for her first half-marathon back she followed a training plan that was more geared toward beginners. Once she completed that half-marathon and had been running regularly for 3-4 months, I was able to progress her to an intermediate training plan for her next race.

In order to follow this plan, you will need to be prepared to run up to 30 miles per week and include a long run up to 13 miles. A 2020 study found that the key components of half-marathon training included a high weekly training volume, long endurance runs, and a fast training pace. It was noted that a long run of 13 miles may lead to improvements in half-marathon finish times.

A 2022 review showed that running economy, VO2 max, and anaerobic threshold was related to half-marathon race performances. The workouts included in this half-marathon training plan will help you improve in those areas. You will see that as the training plan progresses that the workouts get more race specific. This means that you will be doing more miles at closer to race pace during the final weeks of training. However, it is important to work on all of the physiological training areas throughout the training cycle when preparing for a half-marathon. 

What you need to know before following this intermediate half-marathon training plan

You should be prepared to give yourself at least 10 weeks (but preferably 12 weeks) to follow this plan. Before starting, make sure you are able to run the prescribed mileage of the first week of training.

This plan will have you running at least 4 days a week, with an optional cross-training day. It also includes strength training which is recommended for  improving running economy and speed. 

How to find your training paces

You can use an online calculator like the McMillan Running Calculator  or VDOT Running Calculator to enter a recent race time. This will help you determine your goal half-marathon pace and training paces. Try to use a race that is close in distance to the half-marathon, such as a 10k or 10 mile race.

You may also like: How to Pace Yourself When Running

Workouts included in this intermediate half-marathon training plan

Recently I was coaching a runner who had completed several half-marathons, but felt like she had plateaued and just was not seeing any improvements in her times. When we looked at her training she was completing almost all of her runs at a moderately hard pace. For her next half-marathon, I prescribed her mostly easy runs with about 20% of her weekly mileage being more challenging through speedwork intervals and tempo runs. By following the right mix of workouts, she was able to run more mileage and get in more quality runs without breaking down her body during training.

Easy runs:

Easy runs will make up the majority of your training. Make sure you are truly running them easy to allow your body to recover from other workouts. A 2021 study found a high correlation between easy runs and running performance. By running easy you will also reduce your injury risk and allow yourself to run harder on the days when you have faster runs prescribed.

Tempo runs:

These runs are completed around 10k or half-marathon pace (HMP) and help you develop your anaerobic threshold. Some of these runs will be broken into shorter segments, and others will be longer, continuous efforts. 

Interval runs:

Interval runs are focused on improving your VO2 max. They are “hard”, but not an all out sprint, and similar to a pace that you could maintain for about 10-12 minutes in a serious race.

Strides:

Strides are short accelerations where you gradually get faster over the course of about 20-30 seconds. They cover short distances and you should build up to about 80-90% of your maximum speed while also focusing on maintaining good running form. Try 4-6 strides with 2 minutes of recovery at the end of your easy run.

Long runs:

Each week a long run is included in this plan. A few of these long runs include some of the miles at half-marathon pace.

Cross-training:

These workouts allow your body to recover from running while working slightly different muscle groups. You will also continue to build your cardiovascular endurance. Good options include biking, swimming, or using the elliptical.

Strength training:

Adding in a few minutes of strength training exercises throughout the week can help you prevent injuries as you increase your mileage. Depending on your experience with strength training you can do body weight exercises, use resistance bands, or lift weights.

Race:

If you want to practice racing during your training cycle there is an option in week 6 to run a 5k or a 10k. You can try running this at your goal half-marathon pace.

Rest:

Rest days are an important part of the plan! They give your body a chance to rebuild and repair from all the hard work you are doing. Make sure to take your rest days during training!

Other notes about training for an intermediate half-marathon

It is always important to start any hard workout (interval runs and tempo runs) with a warm-up of 10-15 minutes. Also, be sure to finish with a cool down of 10-15 minutes.

If you are sore from running workouts or strength training you can do some foam rolling to help loosen up your muscles.

Also make sure to pay attention to fueling by consuming fuel on long runs that are longer than one hour. There are many gels available that are convenient to carry with you, or you can try whole foods like raisins.

12 Week Half-Marathon Training Plan for Intermediate Runners

To modify this plan to be a 10 week training plan, you can skip the first 2 weeks if you have already been completing similar mileage of 18-20 miles per week.

To use this as a 16 week training plan, you can add on 4 weeks of base-building by running 4 days a week and 15-20 miles per week total.

Download the 12 Week Plan Here!

Now that you have an intermediate half-marathon guide to follow, it’s time to start working towards your running goals. Remember that this is a generic plan. For a personalized plan, consider working with a running coach!

You may also like:
How To Set Yourself Up For a Breakthrough Half-Marathon Race
How to Successfully Taper for a Half-Marathon
7 Things You Need To Know Before Running Your First Half-Marathon

How have you improved your half-marathon time?
How many half-marathons have you run?