Half Marathon Intermediate Training Program

For the experienced half marathon runner who is seeking more of a competitive performance

This training program is intended for those who train regularly, and are looking to run the B.A.A. Half Marathon in a time range of 1 hour 40 minutes to 2 hours.

As with any training program, this is merely a guide on how to structure weekly training in order to successfully complete the race. Be willing to adjust and adapt to your individual circumstances: work, school, home life, injury or illness. The goal is to get to the starting line fit and ready to race.

Week 1 (35 miles)august 11 - august 17
Monday Off
Tuesday 4 miles
Wednesday 6 mile run, run the last 2 miles 10 secs/mile quicker than half marathon goal pace
Thursday 3 miles
Friday 5 miles
Saturday 7 miles
Sunday 10 miles

Week 2 (36 miles)august 18 - august 24
Monday Off
Tuesday 5 miles
Wednesday 3 x 1600m at goal Half Marathon pace, 3 min recovery with 2 mile warm-up and cool-down
Thursday 3 miles
Friday 4 miles
Saturday 6 miles
Sunday 11 miles

Week 3 (42 miles)august 25 - AUGUST 31
Monday Off
Tuesday 5 miles
Wednesday 9 mile run, last 5 miles at half marathon goal pace
Thursday 4 miles
Friday 6 miles
Saturday 6 miles
Sunday 12 miles

Week 4 (40 miles)september 1 - september 7
Monday 3 miles
Tuesday 5 miles
Wednesday 8 x 400m at 5K-10K pace, 90 secs recovery with 2 mile warm-up and cool-down
Thursday 4 miles
Friday 5 miles
Saturday 10 miles, run last 5 miles at goal half marathon pace
Sunday 6 miles

Week 5 (36 miles)september 8 - september 14
Monday 4 miles
Tuesday 4 miles
Wednesday 4 x 1600m at 10 secs/mile quicker than half marathon goal pace, 3 min recovery with 2 mile warm-up and cool-down
Thursday 4 miles
Friday 5 miles
Saturday 6 miles
Sunday 10K Race

Week 6 (37 miles)september 15 - september 21
Monday Off
Tuesday 4 miles
Wednesday 8 mile run, run the last 4 miles 10 secs/mile quicker than half marathon goal pace
Thursday 3 miles
Friday 6 miles
Saturday 7 miles
Sunday 9 miles

Week 7 (44 miles)september 22 - september 28
Monday 3 miles
Tuesday 5 miles
Wednesday 8 mile run, after 20 minutes, 2 x 10 mins at goal half marathon pace, 5 min recovery
Thursday 3 miles
Friday 5 miles
Saturday 8 mile run, after 15 minutes, 6 x 1 min pick-ups
Sunday 12 miles

Week 8 (31 miles)september 29 - October 5
Monday Off
Tuesday 3 miles
Wednesday 6 mile run, run the last 3 miles 10 secs/mile quicker than half marathon goal pace
Thursday 4 miles
Friday 3 miles
Saturday 5 miles
Sunday 10 miles

Week 9 (28 miles)october 6 - october 12
Monday Off
Tuesday 3 miles
Wednesday 6 x 400m at 5K-10K pace, 2 min recovery. 2 mile warm-up and cool-down
Thursday 3 miles
Friday Off
Saturday 3 miles
Sunday B.A.A. Half Marathon. Good Luck!

B.A.A. Moment 6

1983 - Greg Meyer

in 1983 Greg Meyer won the Boston Marathon, and remains the last American to have won the men's open division. 

Photo Credit: Fay Foto