If you have been running for a half-marathon or 13.1 miles each day and following a beginner half-marathon schedule, you can quickly move on to your next goal of beating your time. We share an intermediate half-marathon training schedule to help you achieve your next goal. Remember, to follow this training schedule, you must already be running for at least an hour so that this training program does not seem challenging. If you are ready and excited to start your next training schedule, get into the article immediately!

Intermediate Half-Marathon Training Schedule

Here, you can find an eight-week intermediate half-marathon training plan. Anyone with a good experience of hill and interval training can easily follow this schedule. Let’s look over the training plan without any further delay:

Structure Of The Half-Marathon Training Schedule

You can easily switch the days to accommodate or manage the schedule. For instance, swap the rest day for a run day if you are busy on one day. Below, you can find the details of the different types of workouts that you will be performing throughout the week while following the intermediate half-marathon training schedule:

• Tempo Run: The tempo runs help you develop the aerobic threshold necessary for faster racing. For the 40-minute tempo run, start with 10 minutes of easy running, then run for 20 minutes at 10k to half-marathon speed. At the end, finish your running with 10 minutes of cooling down. In case you don't know what your 10k speed is, run at a speed that feels comfortable harder.
• CT (Cross-Training): The training gives a break to the running muscles and joints of the runner. The good part is that it helps you build strength and endurance. When doing the cross-training, you should also do the cardio on the same day for 45 to 60 minutes. Remember that strength training, especially the core and lower body, is crucial for long-distance running.
• IW (Interval Workouts): First, you will warm up yourself for 10 minutes and then run for about 400 meters hard. After that, you will recover by walking or jogging 400 meters. For instance, there will be 3 X 400, three hard 400s with 400-meter recovery in between. You can also add 800-meter runs.
• Pace Runs: Run at the anticipated half-marathon speed for the specific mileage after a warm-up of 10 minutes.
• Rest: It is crucial for recovery and injury prevention. Therefore, never ignore the recovery or rest days. On your rest day, the muscles repair and recover themselves. A rest day after the long runs or hard workouts will be a great option.
• Long Runs on Weekends: Always run comfortably for a specific or designated mileage. Remember that it is not crucial to keep the long run days on the weekends; you can run on any day at your convenience.
• Sundays: It will be an effective day for recovery. Run at a comfortable pace on Sunday, as it will help you to loosen up the muscles. In this way, you can run longer with tired legs.

Why Should You Follow A Training Plan?

When you follow the training program or plan, you become consistent in the running and can focus on the important aspects of the half marathon ahead of the race day. During each week of the training, you do different types of training sessions. Also, there will be rest or recovery days and easier runs or training between the harder ones, ensuring that you recover properly. Remember that if you don't rest or go for harder runs one after the other, the chances of injuries will increase.

Also, you need to understand that whichever training schedule you follow, you will never witness instant progress as you can never achieve anything in one day. But with consistency and continuous efforts, you can certainly achieve your goal. So, remember that every training session within your plan has been written by keeping your goal in mind. By keeping that in mind, you can easily resist the temptation to overdo a workout during the training sessions. For instance, you will not let your body recover if you run harder on an easy run day. In this way, you cannot achieve your set goals successfully.

What Happens If You Get Injured During Training For a Half Marathon?

When you are getting ready for the marathon, it is crucial to complete your marathon without getting yourself injured. If you are tired or not feeling well, it is better to take a break for one or two weeks or miss the workout for some time instead of missing the chance to participate in the marathon as things have worsened.

In case you get injured, it is possible to cross-train without damaging the injured body part. For example, swimming can maintain the cardio fitness and heart rate. Besides that, cycling or aqua-running can greatly help in this regard. Many athletes use cross-training to add volume to training workouts without getting injured.

Conclusion:

You can easily follow the intermediate half-marathon training schedule if you are healthy and run about 10 kilometers daily. The schedule is easy to follow and helps you get ready for the marathon, and you can run longer without getting tired. So, what are you looking for? Upgrade to the intermediate half-marathon training schedule and prepare for the big day!