Half Marathon Training Schedule - Intermediate
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4HALF M ARATHON T RAINING P LAN -‐ I NTERMEDIATE
HALF MARATHON TRAINING SCHEDULE - INTERMEDIATE
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
Long Run, 60mins.
Easy effort Run,
Steady efforts Run,
Steady Undulating
Rest
Rest
Cross-Train, 40mins
Easy conversational
35mins
40mins
Run, 40mins
effort
Threshold: warm-up,
Kenyan Hills: warm-
10mins + 5 x 3mins
Easy effort Run,
up, 10mins + 3 x
Long Run, 70mins.
Easy effort Run,
with 90 seconds
40mins + Body
4mins with 2mins
Rest + Pilates
Rest
Easy conversational
40mins
recovery jog
Conditioning,
recovery jog
effort
between efforts +
20mins
between efforts +
cool-down, 10mins
cool-down, 10mins
Kenyan Hills: warm-
Threshold: 4 x
Easy effort Run,
up, 10mins + 3 x 6
Easy effort Run,
Long Run, 80mins
5mins with
45mins + Body
mins with 2mins
Rest
30mins + Cross-
Rest
Easy conversational
90seconds recovery
Conditioning,
recovery jog
Train, 30mins
effort
jog between efforts
15mins
between efforts +
cool-down, 10mins
Threshold: warm-up,
Easy effort Run,
10mins + 4 x 5mins
Easy effort Run,
Long Run, 45mins.
40mins + Body
with 75 seconds
Steady Undulating
Rest
30mins + Sports
Rest
Easy conversational
Conditioning,
recovery jog
Run, 40 mins
Massage
effort
20mins
between efforts +
cool-down, 10mins
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