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 1

1920 - Ashland Start

The Boston Marathon began in Ashland, Massachusetts from 1897 through 1923 then moved to Hopkinton for the 1924 race. The course was lengthened to 26 miles, 385 yards to conform to the Olympic standard, and the starting line was moved west from Ashland to Hopkinton. Since then, the race has started in Hopkinton every year.