12 week Half-Marathon Training Schedule-Intermediate
This is Run Revolution’s 12 week intermediate half marathon training (17 weeks with pre-training), which incorporates:
- 5 days/week running
- 2 days/week yoga
- Long run is on Sunday
If you haven’t been running consistently, run the pre-training. Your goal is to be able to run the pre-training schedule with little to no discomfort before starting the 12 week training program.
(Click here for Run Revolution’s training overview).
With the exception of sprints, run at a comfortable pace. There is no reason to push yourself to exhaustion. The goal is to train your body to run the miles, and to get used to running for a long time. I usually run 30 seconds to a minute slower than I will run race day. Save your “sprinting” for interval days. **If you are a new runner, split the daily mileage up between walking/running, gradually extending the time ran, until you don’t need to walk anymore!**
**This is an intermediate training program, but if you’d like to run less, try the beginner schedule.**
Hills: find a hill, 200-300 yards, and run it. (ex. 4 hills. Run up/down, 4 times)
Long hills: find a 1/4 mile hill, and run it.
3 x mile, is 3, 1 mile sprints, done on the track. Run at your 5k pace. Don’t know what that is? Run on the verge of being uncomfortable. Rest 2 minutes, or one lap around the track, in between each mile.
6 x 800′s, is 6, 1/2 mile sprints. Same as above.
**If you must take a day off, and you probably will need to, whether it’s each week or as needed, replace the day off with yoga, or at least something that elevates your heart rate. The best day to take off is Wednesday, and the worst day(s) are Tuesday (interval day) and Sunday (long run).**
Half Marathon Pre-Training 12 week intermediate half marathon training
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